Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	7.83% 2.5g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	35% 45.7g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	47% 34g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 30.8g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	0% 0g	38g per day for Men 19-50 years
Protein	11% 6.15g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	1.53% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	2.75% 0.036mg	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	27.8% 111μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	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	17.5% 2.6mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	20.3% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	15% 1.2mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	10% 0.23mg	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	14% 97mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.87% 180g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Puddings, chocolate, ready-to-eat per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Puddings, chocolate, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Puddings, chocolate, ready-to-eat:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.6 times more Vitamin A, 2.3 times more Vitamin B1, 3.7 times more Vitamin B3, 7.2 times more Vitamin B6, 18.7 times more Vitamin B9, 133.7 times more Vitamin C, 4.3 times more Vitamin E and 146.8 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While 7 oz of Puddings, chocolate, ready-to-eat contain more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Puddings, chocolate, ready-to-eat provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Puddings, chocolate, ready-to-eat:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Manganese and 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• While 7 oz of Puddings, chocolate, ready-to-eat contain 1.5 times more Calcium, 2.7 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium and 13.8 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Puddings, chocolate, ready-to-eat contain similar levels of Phosphorus and Zinc per seven ounces.
• Both Boiled Chopped Frozen Broccoli as well as Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 21 times more Omega 3, more Fiber and 1.5 times more Protein than Puddings, chocolate, ready-to-eat.
• While 7 oz of Puddings, chocolate, ready-to-eat contain 5.1 times more Energy, 38.3 times more Fat, 70.2 times more Saturated Fat, 4.3 times more Carbohydrate and 11.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Chopped Frozen Broccoli as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 6 in seven ounces.