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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Frozen Broccoli Spears	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	2% 57.5kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	7.83% 2.5g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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% 6.07g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	1.53% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.73% 138g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Puddings, chocolate, ready-to-eat:

• 7 ounces of Frozen Broccoli Spears have 4.1 times more Vitamin A, 3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.8 times more Vitamin B3, 9.7 times more Vitamin B6, 31.3 times more Vitamin B9, 227.7 times more Vitamin C, 4.4 times more Vitamin E and 169 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While 7 oz of Puddings, chocolate, ready-to-eat contain more Vitamin B12 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Puddings, chocolate, ready-to-eat provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Frozen Broccoli Spears 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 Frozen Broccoli Spears as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Manganese, 1.4 times more Potassium, more Selenium and 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• While 7 oz of Puddings, chocolate, ready-to-eat contain 2.6 times more Copper, 1.8 times more Iron and 8.9 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Puddings, chocolate, ready-to-eat contain similar levels of Calcium, Magnesium, Phosphorus and Zinc per seven ounces.
• 7 ounces of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 62.5 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 4.9 times more Energy, 13.5 times more Fat, 24.3 times more Saturated Fat, 4.3 times more Carbohydrate and 11.7 times more Sugars than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• Both Frozen Broccoli Spears as well as Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 6 in seven ounces.