Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Puddings, lemon, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Puddings, lemon, dry mix, regular	0%	1%	99%

Macro Nutrients

	Frozen Chopped Broccoli	Puddings, lemon, dry mix, regular	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	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	140% 182g	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	0.52% 0.2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Puddings, lemon, dry mix, regular	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	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	0.24% 0.038mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.2% 0.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	0.76% 0.01mg	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, lemon, dry mix, regular	Recommended Dietary Allowance
Calcium	11% 111mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	5.3% 0.048mg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	2.16% 0.05mg	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	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Puddings, lemon, dry mix, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Puddings, lemon, dry mix, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Puddings, lemon, dry mix, regular:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 10.6 times more Vitamin B1, 4 times more Vitamin B2, 24.7 times more Vitamin B3, 9.3 times more Vitamin B5, 26 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular.
• 7 ounces of Puddings, lemon, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, lemon, dry mix, regular have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Puddings, lemon, dry mix, regular:

• 7 ounces of Frozen Chopped Broccoli have 11.2 times more Calcium, 1.6 times more Copper, 4.8 times more Iron, 4.5 times more Magnesium, 11.8 times more Manganese, 16.7 times more Phosphorus, 42.4 times more Potassium, 2.5 times more Selenium, 24 times more Zinc and 17.6 times more Water than Puddings, lemon, dry mix, regular.
• While 7 oz of Puddings, lemon, dry mix, regular contain 21.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Puddings, lemon, dry mix, regular lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 30 times more Fiber and 28.1 times more Protein than Puddings, lemon, dry mix, regular.
• While 7 oz of Puddings, lemon, dry mix, regular contain 14 times more Energy and 19.2 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• 7 ounces of Puddings, lemon, dry mix, regular provide inadequate amounts of Fiber and Protein