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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Puddings, chocolate flavor, low calorie, instant, dry mix	6%	6%	88%

Macro Nutrients

	Cooked Broccoli Raab	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.53% 0.26g	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	119% 155g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	1.9% 1.4g	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	32% 12g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Puddings, chocolate flavor, 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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	6.1% 0.079mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Puddings, chocolate flavor, low calorie, instant, dry mix	Recommended Dietary Allowance
Calcium	23.4% 234mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	185% 1.66mg	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	77% 6.17mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	60.7% 1.4mg	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	471% 3294mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	74.7% 2538mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	375% 5632mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.23% 8.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Puddings, chocolate flavor, 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, chocolate flavor, 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, chocolate flavor, low calorie, instant, dry mix:

• 7 ounces of Cooked Broccoli Raab have more Vitamin A, 8.5 times more Vitamin B1, 1.6 times more Vitamin B2, 5 times more Vitamin B3, 8.1 times more Vitamin B5, 5.5 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin C, 126.5 times more Vitamin E and 640 times more Vitamin K than Puddings, chocolate flavor, low calorie, instant, dry mix.
• 7 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Puddings, chocolate flavor, low calorie, instant, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Broccoli Raab have 1.3 times more Zinc and 21.8 times more Water than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 7 oz of Puddings, chocolate flavor, low calorie, instant, dry mix contain 11.2 times more Copper, 2.4 times more Iron, 3.3 times more Magnesium, 1.9 times more Manganese, 20.2 times more Phosphorus, 3.7 times more Potassium, 3 times more Selenium and 50.7 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Puddings, chocolate flavor, low calorie, instant, dry mix contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have more Omega 3 than Puddings, chocolate flavor, low calorie, instant, dry mix.
• While 7 oz of Puddings, chocolate flavor, low calorie, instant, dry mix contain 14.2 times more Energy, 4.6 times more Fat, 11.1 times more Saturated Fat, 25.1 times more Carbohydrate, 2.2 times more Fiber and 1.4 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Puddings, chocolate flavor, low calorie, instant, dry mix provide inadequate amounts of Omega 6 in seven ounces.