Comparing Nutrients in 7 ounces Broccoli Raab VS Puddings, tapioca, dry mix, with no added salt

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%

Macro Nutrients

	Broccoli Raab	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	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	144% 187g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	0.35% 0.2g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Puddings, tapioca, dry mix, with no added salt	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	0.17% 0.002mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	0.05% 0.008mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	4.9% 0.064mg	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% 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	44.5% 40mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Calcium	21.4% 214mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	6.4% 0.058mg	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	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	2.85% 0.065mg	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	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	0.29% 9.92mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Puddings, tapioca, dry mix, with no added salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Puddings, tapioca, dry mix, with no added salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Puddings, tapioca, dry mix, with no added salt:

• 7 ounces of Broccoli Raab have more Vitamin A, 162 times more Vitamin B1, 21.5 times more Vitamin B2, 305.3 times more Vitamin B3, 21.5 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• 7 ounces of Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin C
• Both Raw Broccoli Raab as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Puddings, tapioca, dry mix, with no added salt:

• 7 ounces of Broccoli Raab have 27 times more Calcium, 1.4 times more Copper, 17.8 times more Iron, 11 times more Magnesium, 12 times more Manganese, 18.3 times more Phosphorus, 39.2 times more Potassium, 4.1 times more Sodium, 9.6 times more Zinc and 23.1 times more Water than Puddings, tapioca, dry mix, with no added salt.
• 7 ounces of Puddings, tapioca, dry mix, with no added salt lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc
• Both Raw Broccoli Raab as well as Puddings, tapioca, dry mix, with no added salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 13.5 times more Fiber and 31.7 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• While 7 oz of Puddings, tapioca, dry mix, with no added salt contain 16.8 times more Energy and 33.1 times more Carbohydrate than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Puddings, tapioca, dry mix, with no added salt provide inadequate amounts of Fiber and Protein