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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Broccoli	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	9.7% 282kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	7.83% 2.5g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	35% 45.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	47% 34g	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	1.86% 1.35g	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	% 0.97g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 30.8g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	0% 0g	38g per day for Men 19-50 years
Protein	10% 5.6g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	1.53% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	2.75% 0.036mg	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	31.3% 125μg	1.5% 5.95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.44% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	197% 177mg	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	10.3% 1.55mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	9.33% 93mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	20.3% 0.18mg	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	18% 1.45mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	10% 0.23mg	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	18.7% 131mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.73% 138g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 2.2 times more Vitamin A, 3 times more Vitamin B1, 1.6 times more Vitamin B2, 5.2 times more Vitamin B3, 2.3 times more Vitamin B5, 9.7 times more Vitamin B6, 21 times more Vitamin B9, 297.3 times more Vitamin C, 2.5 times more Vitamin E and 169.3 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D in 7 oz.

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

• Raw Broccoli has 1.8 times more Manganese, 1.7 times more Potassium, more Selenium, 1.2 times more Zinc and 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 1.9 times more Copper, 1.7 times more Iron and 4.6 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Puddings, chocolate, ready-to-eat have similar amounts of Calcium, Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 31.5 times more Omega 3, more Fiber and 1.3 times more Protein than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 4.2 times more Energy, 12.4 times more Fat, 11.1 times more Saturated Fat, 3.5 times more Carbohydrate and 10.1 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.