Comparing Nutrients in 7 ounces Puddings, chocolate flavor, low calorie, regular, dry mix VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate flavor, low calorie, regular, dry mix	11%	7%	82%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Puddings, chocolate flavor, low calorie, regular, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	25% 724kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.13g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	52.7% 20g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	35.7% 20g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate flavor, low calorie, regular, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.76% 1.1mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.12mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.12% 0.054mg	26.7% 0.35mg	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% 0μg	46.6% 187μg	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	0% 0mg	151% 136mg	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	0.26% 0.04mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate flavor, low calorie, regular, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	9.92% 99mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	7.94% 0.071mg	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	96% 7.68mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	76.5% 1.76mg	22% 0.51mg	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	49.3% 345mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	18.4% 10μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	440% 6600mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	27% 2.96mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, chocolate flavor, low calorie, regular, dry mix VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, chocolate flavor, low calorie, regular, dry mix versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix vs Frozen Broccoli Spears:

• 7 oz of Frozen Broccoli Spears contain more Vitamin A, 2.9 times more Vitamin B1, 4.2 times more Vitamin B5, 6.5 times more Vitamin B6, more Vitamin B9, more Vitamin C, 67.5 times more Vitamin E and 202.8 times more Vitamin K than Puddings, chocolate flavor, low calorie, regular, dry mix.
• Both Puddings, chocolate flavor, low calorie, regular, dry mix and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Puddings, chocolate flavor, low calorie, regular, dry mix vs Frozen Broccoli Spears:

• 7 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix have 1.2 times more Calcium, 23.7 times more Copper, 5.4 times more Iron, 6.9 times more Magnesium, 3.5 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium, 2.7 times more Selenium, 195.6 times more Sodium and 4.4 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 13.3 times more Water than Puddings, chocolate flavor, low calorie, regular, dry mix.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix have 12.6 times more Energy, 8.8 times more Fat, 30.3 times more Saturated Fat, 13.9 times more Carbohydrate, 3.4 times more Fiber and 3.3 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3 and 2.1 times more Sugars than Puddings, chocolate flavor, low calorie, regular, dry mix.
• 7 ounces of Puddings, chocolate flavor, low calorie, regular, dry mix provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Puddings, chocolate flavor, low calorie, regular, dry mix as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.