Comparing Nutrients in 7 ounces Boiled Broccoli VS Puddings, tapioca, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Boiled Broccoli	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	33% 43g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	41% 29.6g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.03% 1.47g	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.97g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 25g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	0% 0g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.6% 214μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17.4% 0.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	16.6% 1.33mg	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	0.95% 0.022mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 133mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	5.37% 183mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	19% 288mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.85% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Puddings, tapioca, ready-to-eat:

• Boiled and Drained Broccoli has more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 8.5 times more Vitamin B3, 2.6 times more Vitamin B5, 8.3 times more Vitamin B6, 36 times more Vitamin B9, 216.3 times more Vitamin C, 9.7 times more Vitamin E and 352.8 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• While Puddings, tapioca, ready-to-eat contain more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Puddings, tapioca, ready-to-eat:

• Boiled and Drained Broccoli has 3.4 times more Copper, 6.1 times more Iron, 3.5 times more Magnesium, 17.6 times more Manganese, 3.2 times more Potassium, more Selenium, 2 times more Zinc and 1.2 times more Water than Puddings, tapioca, ready-to-eat.
• While Puddings, tapioca, ready-to-eat contain 1.8 times more Calcium and 3.5 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Puddings, tapioca, ready-to-eat have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has more Omega 3, more Fructose, more Fiber and 1.2 times more Protein than Puddings, tapioca, ready-to-eat.
• While Puddings, tapioca, ready-to-eat contain 3.7 times more Energy, 9.5 times more Fat, 12.2 times more Saturated Fat, 3 times more Carbohydrate and 10.7 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.