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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Puddings, chocolate, ready-to-eat, fat free	8%	3%	89%

Macro Nutrients

	Frozen Chopped Broccoli	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0% 0g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	32% 41.4g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	43% 31.3g	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	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Puddings, chocolate, ready-to-eat, fat free	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	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	1.08% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	2.44% 0.032mg	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	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Puddings, chocolate, ready-to-eat, fat free	Recommended Dietary Allowance
Calcium	11% 111mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	18.3% 0.16mg	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	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	6.73% 0.15mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4.1% 151g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 5.4 times more Vitamin B3, 1.9 times more Vitamin B5, 8.1 times more Vitamin B6, 22.3 times more Vitamin B9, more Vitamin C, more Vitamin E and 811 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
• While 7 oz of Puddings, chocolate, ready-to-eat, fat free contain more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, chocolate, ready-to-eat, fat free have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Calcium, 3.8 times more Manganese, 1.8 times more Selenium and 1.6 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
• While 7 oz of Puddings, chocolate, ready-to-eat, fat free contain 2.2 times more Copper, 2.1 times more Iron and 6.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Puddings, chocolate, ready-to-eat, fat free contain similar levels of Magnesium, Phosphorus, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have more Omega 3, 10 times more Fiber and 1.5 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
• While 7 oz of Puddings, chocolate, ready-to-eat, fat free contain 3.6 times more Energy, 4.4 times more Carbohydrate and 11.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, chocolate, ready-to-eat, fat free provide inadequate amounts of Omega 6 in seven ounces.