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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Puddings, tapioca, ready-to-eat, fat free	6%	3%	91%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.023% 0.004g	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	32.5% 42.3g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	39% 28g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	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	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	3.05% 0.04mg	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	0.99% 3.97μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25.6% 0.62μg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Puddings, tapioca, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	3.97% 0.036mg	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	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	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	14% 97mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	4.1% 139mg	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	24.7% 371mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.87% 180g	4.1% 151g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Puddings, tapioca, ready-to-eat, fat free 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, tapioca, ready-to-eat, fat free:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 4.2 times more Vitamin B1, 4.5 times more Vitamin B3, 9.1 times more Vitamin B5, 6.5 times more Vitamin B6, 28 times more Vitamin B9, 133.7 times more Vitamin C, 132 times more Vitamin E and more Vitamin K than Puddings, tapioca, ready-to-eat, fat free.
• While 7 oz of Puddings, tapioca, ready-to-eat, fat free contain more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Puddings, tapioca, ready-to-eat, fat free provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Puddings, tapioca, ready-to-eat, fat free have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Copper, 5.5 times more Iron, 2.6 times more Magnesium, 20.3 times more Manganese, 2 times more Potassium and 1.6 times more Zinc than Puddings, tapioca, ready-to-eat, fat free.
• While 7 oz of Puddings, tapioca, ready-to-eat, fat free contain 1.6 times more Calcium, 1.3 times more Phosphorus and 17 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Puddings, tapioca, ready-to-eat, fat free contain similar levels of Water per seven ounces.
• 7 ounces of Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Zinc
• Both Boiled Chopped Frozen Broccoli as well as Puddings, tapioca, ready-to-eat, fat free lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Omega 3, more Fiber and 2.2 times more Protein than Puddings, tapioca, ready-to-eat, fat free.
• While 7 oz of Puddings, tapioca, ready-to-eat, fat free contain 3.4 times more Energy, 4 times more Carbohydrate and 9.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Boiled Chopped Frozen Broccoli as well as Puddings, tapioca, ready-to-eat, fat free provide inadequate amounts of Omega 6 in seven ounces.