Comparing Nutrients in 7 ounces Broccoli Raab VS Puddings, coconut cream, dry mix, regular

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Puddings, coconut cream, dry mix, regular	1%	24%	75%

Macro Nutrients

	Broccoli Raab	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	29.7% 861kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	23.2% 22.5g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	70.5% 22.6g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	125% 162g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	220% 160g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	1.27% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	7.63% 0.099mg	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	41% 165μg	0.99% 3.97μg	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	44.5% 40mg	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	21.4% 3.2mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Puddings, coconut cream, dry mix, regular	Recommended Dietary Allowance
Calcium	21.4% 214mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	31.5% 0.28mg	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	53% 4.25mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	40% 0.92mg	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	20.7% 145mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	90% 1353mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.2% 7.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Puddings, coconut cream, dry mix, regular per 7 oz

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

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Puddings, coconut cream, dry mix, regular:

• 7 ounces of Broccoli Raab have more Vitamin A, 16.2 times more Vitamin B1, 4.4 times more Vitamin B2, 12 times more Vitamin B3, 2.4 times more Vitamin B5, 3.4 times more Vitamin B6, 41.5 times more Vitamin B9, 67.3 times more Vitamin C, 23.1 times more Vitamin E and 2240 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
• 7 ounces of Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Puddings, coconut cream, dry mix, regular:

• 7 ounces of Broccoli Raab have 13.5 times more Calcium, 3.8 times more Iron, 1.5 times more Magnesium, 2.1 times more Phosphorus, 1.5 times more Potassium, 2.2 times more Zinc and 25 times more Water than Puddings, coconut cream, dry mix, regular.
• While 7 oz of Puddings, coconut cream, dry mix, regular contain 3.4 times more Copper, 3.6 times more Selenium and 20.7 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Puddings, coconut cream, dry mix, regular contain similar levels of Manganese per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Puddings, coconut cream, dry mix, regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have more Omega 3, 1.7 times more Fiber and 3.2 times more Protein than Puddings, coconut cream, dry mix, regular.
• While 7 oz of Puddings, coconut cream, dry mix, regular contain 19.7 times more Energy, 23.2 times more Fat, 136.9 times more Saturated Fat, 28.7 times more Carbohydrate and 211.9 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Puddings, coconut cream, dry mix, regular provide inadequate amounts of Omega 6 in seven ounces.