Comparing Nutrients in 7 ounces Cooked Broccoli Raab VS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%

Macro Nutrients

	Cooked Broccoli Raab	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	24% 695kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	129% 168g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	2.46% 1.8g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	0.17% 0.028mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	0.5% 2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81.6% 73.4mg	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	33.5% 5.02mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	23.4% 234mg	28.4% 284mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	8.38% 0.075mg	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	31.5% 2.52mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	3.54% 0.081mg	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	23.2% 163mg	671% 4699mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	496% 7442mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Puddings, all flavors except chocolate, low calorie, instant, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 33.8 times more Vitamin B1, 6.7 times more Vitamin B2, 143.9 times more Vitamin B3, 9.5 times more Vitamin B5, 44 times more Vitamin B6, 71 times more Vitamin B9, more Vitamin C, 31.6 times more Vitamin E and 150.6 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 7 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain more Vitamin B12 than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

• 7 ounces of Cooked Broccoli Raab have 2 times more Copper, 3.3 times more Iron, 5.4 times more Magnesium, 9.3 times more Manganese, 11.4 times more Potassium, 1.6 times more Selenium, 5.4 times more Zinc and 13.4 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 7 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 28.9 times more Phosphorus and 67 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Puddings, all flavors except chocolate, low calorie, instant, dry mix contain similar levels of Calcium per seven ounces.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 4.3 times more Omega 3, 3.5 times more Fiber and 4.7 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• While 7 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 14 times more Energy, 12.5 times more Omega 6 and 27.1 times more Carbohydrate than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein