Comparing Nutrients in 7 ounces Puddings, coconut cream, dry mix, instant VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Puddings, coconut cream, dry mix, instant	1%	21%	78%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Puddings, coconut cream, dry mix, instant	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	28.4% 824kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	62% 20g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	127% 166g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	175% 127g	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	21% 7.94g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Puddings, coconut cream, dry mix, instant	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	2.15% 0.026mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	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	0.99% 3.97μg	35.2% 141μg	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	0.66% 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	1.06% 0.16mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, coconut cream, dry mix, instant	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.6% 16mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	18% 1.43mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	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	204% 1431mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, coconut cream, dry mix, instant VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, coconut cream, dry mix, instant 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, coconut cream, dry mix, instant vs Cooked Broccoli Raab:

• 7 oz of Cooked Broccoli Raab contain more Vitamin A, 13 times more Vitamin B1, 2.6 times more Vitamin B2, 9.2 times more Vitamin B3, 3.9 times more Vitamin B5, 5.4 times more Vitamin B6, 35.5 times more Vitamin B9, 123.3 times more Vitamin C, 31.6 times more Vitamin E and 2560 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• 7 ounces of Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Puddings, coconut cream, dry mix, instant as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Puddings, coconut cream, dry mix, instant vs Cooked Broccoli Raab:

• 7 ounces of Puddings, coconut cream, dry mix, instant have 2 times more Copper, 1.3 times more Manganese, 8.8 times more Phosphorus, 3.1 times more Selenium and 18.6 times more Sodium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 14.8 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 3.6 times more Potassium, 1.8 times more Zinc and 41.6 times more Water than Puddings, coconut cream, dry mix, instant.
• 7 ounces of Puddings, coconut cream, dry mix, instant lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, coconut cream, dry mix, instant have 16.6 times more Energy, 19.2 times more Fat, 112.4 times more Saturated Fat, 26.8 times more Carbohydrate, 103.2 times more Sugars and 1.4 times more Fiber than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Omega 3 and 4.3 times more Protein than Puddings, coconut cream, dry mix, instant.
• 7 ounces of Puddings, coconut cream, dry mix, instant provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Puddings, coconut cream, dry mix, instant as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.