Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Puddings, banana, dry mix, regular, with added oil

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Puddings, banana, dry mix, regular, with added oil	0%	11%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	17.4% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	26.5% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	135% 175g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	2.27% 1.65g	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	% 1.5g	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	1.57% 0.6g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	0% 0mg	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	33.2% 133μg	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Puddings, banana, dry mix, regular, with added oil	Recommended Dietary Allowance
Calcium	11% 111mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	4.4% 0.04mg	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	20% 1.6mg	1.24% 0.099mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	1.12% 0.026mg	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% 99mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	0.99% 33.7mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	104% 1564mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.22% 8.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Puddings, banana, dry mix, regular, with added oil:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, banana, dry mix, regular, with added oil.
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, banana, dry mix, regular, with added oil have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Puddings, banana, dry mix, regular, with added oil:

• Frozen Chopped Broccoli, Unprepared has 2.8 times more Calcium, 1.9 times more Copper, 16.2 times more Iron, 2.3 times more Magnesium, 22.6 times more Manganese, 10 times more Phosphorus, 12.5 times more Potassium, 3.1 times more Selenium, 5.3 times more Zinc and 22.3 times more Water than Puddings, banana, dry mix, regular, with added oil.
• While Puddings, banana, dry mix, regular, with added oil contain 32.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared has 10 times more Fiber and more Protein than Puddings, banana, dry mix, regular, with added oil.
• While Puddings, banana, dry mix, regular, with added oil contain 14.9 times more Energy, 17.2 times more Fat, 20.5 times more Saturated Fat, 1.3 times more Omega 3, 73.2 times more Omega 6 and 18.5 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, banana, dry mix, regular, with added oil have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.