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

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	24% 695kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	129% 168g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	1.7% 1.23g	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	NA	0.66% 0.48g	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	NA	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.17% 0.028mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	33.6% 0.44mg	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	0.5% 2μg	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	81.6% 73.4mg	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	1.06% 0.16mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	28.4% 284mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	16.5% 0.15mg	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	9.43% 0.75mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	32.8% 0.75mg	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	671% 4699mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	496% 7442mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Cooked Broccoli Raab:

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 33.8 times more Vitamin B1, 6.7 times more Vitamin B2, 143.9 times more Vitamin B3, 9.5 times more Vitamin B5, 44 times more Vitamin B6, 71 times more Vitamin B9, more Vitamin C, 31.6 times more Vitamin E and 150.6 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 1.2 times more Calcium, 28.9 times more Phosphorus and 67 times more Sodium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2 times more Copper, 3.3 times more Iron, 5.4 times more Magnesium, 9.3 times more Manganese, 11.4 times more Potassium, 1.6 times more Selenium, 5.4 times more Zinc and 13.4 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 14 times more Energy, 12.5 times more Omega 6 and 27.1 times more Carbohydrate than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 4.3 times more Omega 3, 3.5 times more Fiber and 4.7 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6