Comparing Nutrients in 7 ounces Broccoli Raab VS Puddings, tapioca, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Puddings, tapioca, ready-to-eat	6%	27%	67%

Macro Nutrients

	Broccoli Raab	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	7.94% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	5.97% 1.9g	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	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	33% 43g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	41% 29.6g	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	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	% 0.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 25g	g per day for Men 19-50 years
Fiber	14% 5.36g	0% 0g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Puddings, tapioca, ready-to-eat	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	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	3.66% 0.048mg	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	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17.4% 0.42μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Puddings, tapioca, ready-to-eat	Recommended Dietary Allowance
Calcium	21.4% 214mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	3.97% 0.036mg	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	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	2.83% 12mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	0.95% 0.022mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	5.37% 183mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	19% 288mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.96% 184g	3.85% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Puddings, tapioca, ready-to-eat per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Puddings, tapioca, ready-to-eat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Puddings, tapioca, ready-to-eat:

• 7 ounces of Broccoli Raab have more Vitamin A, 6.8 times more Vitamin B1, 1.3 times more Vitamin B2, 18.8 times more Vitamin B3, 1.4 times more Vitamin B5, 7.1 times more Vitamin B6, 27.7 times more Vitamin B9, 67.3 times more Vitamin C, 10.8 times more Vitamin E and 560 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• While 7 oz of Puddings, tapioca, ready-to-eat contain more Vitamin B12 than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 7 ounces of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Puddings, tapioca, ready-to-eat:

• 7 ounces of Broccoli Raab have 1.5 times more Calcium, 2.3 times more Copper, 19.5 times more Iron, 3.7 times more Magnesium, 35.9 times more Manganese, 1.2 times more Phosphorus, 2.1 times more Potassium, 3.5 times more Zinc and 1.3 times more Water than Puddings, tapioca, ready-to-eat.
• While 7 oz of Puddings, tapioca, ready-to-eat contain 4.4 times more Sodium than Raw Broccoli Raab.
• 7 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium and Manganese
• Both Raw Broccoli Raab as well as Puddings, tapioca, ready-to-eat lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have more Omega 3, more Fiber and 1.6 times more Protein than Puddings, tapioca, ready-to-eat.
• While 7 oz of Puddings, tapioca, ready-to-eat contain 5.9 times more Energy, 7.9 times more Fat, 11.6 times more Saturated Fat, 7.6 times more Carbohydrate and 39.2 times more Sugars than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• Both Raw Broccoli Raab as well as Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 6 in seven ounces.