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

Macros Ratio

	Protein	Fat	Carbs
Puddings, chocolate, ready-to-eat	6%	29%	65%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Puddings, chocolate, ready-to-eat	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	9.7% 282kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	7.83% 2.5g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	47% 34g	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	0% 0g	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	% 0g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 30.8g	% 0.3g	g per day for Men 19-50 years
Fiber	0% 0g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.4% 4.15g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, chocolate, ready-to-eat	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.53% 0.24mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.7% 0.48mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	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	1.5% 5.95μg	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.44% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	4.1% 0.62mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, chocolate, ready-to-eat	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	10% 101mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	31.5% 2.52mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	16% 111mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	20% 302mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	3.73% 138g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Puddings, chocolate, ready-to-eat 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, chocolate, ready-to-eat vs Cooked Broccoli Raab:

• 7 ounces of Puddings, chocolate, ready-to-eat have more Vitamin B12 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 16.2 times more Vitamin A, 7 times more Vitamin B1, 1.9 times more Vitamin B2, 16.4 times more Vitamin B3, 1.8 times more Vitamin B5, 12.2 times more Vitamin B6, 23.7 times more Vitamin B9, 123.3 times more Vitamin C, 8.2 times more Vitamin E and 426.7 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• 7 ounces of Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 7 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Puddings, chocolate, ready-to-eat as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Puddings, chocolate, ready-to-eat have 1.2 times more Copper and 2.7 times more Sodium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.3 times more Calcium, 1.5 times more Magnesium, 3.2 times more Manganese, 1.5 times more Phosphorus, 1.9 times more Potassium, more Selenium, 1.6 times more Zinc and 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• Both Puddings, chocolate, ready-to-eat and Cooked Broccoli Raab contain similar levels of Iron per seven ounces.
• 7 ounces of Puddings, chocolate, ready-to-eat lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, chocolate, ready-to-eat have 5.7 times more Energy, 8.8 times more Fat, 14.2 times more Saturated Fat, 7.4 times more Carbohydrate and 27.7 times more Sugars than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 100.5 times more Omega 3, more Fiber and 1.8 times more Protein than Puddings, chocolate, ready-to-eat.
• 7 ounces of Puddings, chocolate, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Puddings, chocolate, ready-to-eat as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.