Comparing Nutrients in 7 ounces Puddings, tapioca, ready-to-eat VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Puddings, tapioca, ready-to-eat	6%	27%	67%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Puddings, tapioca, ready-to-eat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	8.9% 258kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	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	0.84% 0.14g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	41% 29.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 25g	NA	g per day for Men 19-50 years
Fiber	0% 0g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Puddings, tapioca, ready-to-eat	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	3.97% 0.048mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.81% 0.13mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.33% 0.47mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	1.5% 5.95μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	17.4% 0.42μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	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	2% 0.3mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, tapioca, ready-to-eat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14% 141mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	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	2.73% 0.22mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	0.95% 0.022mg	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	17% 119mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	19% 288mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.85% 143g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, tapioca, ready-to-eat VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, tapioca, ready-to-eat 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, tapioca, ready-to-eat vs Frozen Broccoli Spears:

• 7 ounces of Puddings, tapioca, ready-to-eat have more Vitamin B12 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 3 times more Vitamin B1, 7.1 times more Vitamin B3, 7.3 times more Vitamin B6, 31.3 times more Vitamin B9, 227.7 times more Vitamin C, 9 times more Vitamin E and 253.5 times more Vitamin K than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Frozen Broccoli Spears provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Puddings, tapioca, ready-to-eat have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Puddings, tapioca, ready-to-eat as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Puddings, tapioca, ready-to-eat vs Frozen Broccoli Spears:

• 7 ounces of Puddings, tapioca, ready-to-eat have 1.7 times more Calcium and 8.5 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2 times more Copper, 6.5 times more Iron, 2.7 times more Magnesium, 23.3 times more Manganese, 2.7 times more Potassium, more Selenium, 1.5 times more Zinc and 1.3 times more Water than Puddings, tapioca, ready-to-eat.
• Both Puddings, tapioca, ready-to-eat and Frozen Broccoli Spears contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Puddings, tapioca, ready-to-eat lack sufficient amounts of Copper, Iron, Magnesium, Manganese and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, tapioca, ready-to-eat have 4.5 times more Energy, 11.4 times more Fat, 18.5 times more Saturated Fat, 4.1 times more Carbohydrate and 10.1 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3, more Fiber and 1.6 times more Protein than Puddings, tapioca, ready-to-eat.
• 7 ounces of Puddings, tapioca, ready-to-eat provide inadequate amounts of Omega 3 and Fiber
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Puddings, tapioca, ready-to-eat as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in seven ounces.