Comparing Nutrients in 7 ounces Puddings, vanilla, dry mix, instant VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puddings, vanilla, dry mix, instant	0%	1%	99%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Puddings, vanilla, dry mix, instant	Boiled Broccoli	Recommended Dietary Allowance
Energy	25.8% 748kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	11% 14.2g	130g per day for Men 19-50 years
Sugars	254% 184g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	0% 0g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	0% 0g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Puddings, vanilla, dry mix, instant	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.074% 0.012mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.03% 0.052mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	30.5% 0.4mg	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	53.6% 214μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	143% 129mg	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	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, vanilla, dry mix, instant	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	0.25% 0.02mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	16.7% 0.38mg	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	200% 1399mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	0.7% 24mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	185% 2778mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Puddings, vanilla, dry mix, instant vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 77 times more Vitamin A, 31.5 times more Vitamin B1, 4.4 times more Vitamin B2, 92.2 times more Vitamin B3, 23.7 times more Vitamin B5, 100 times more Vitamin B6, more Vitamin B9, more Vitamin C, 72.5 times more Vitamin E and 1411 times more Vitamin K than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Puddings, vanilla, dry mix, instant vs Boiled Broccoli:

• Puddings, vanilla, dry mix, instant have 1.5 times more Copper, 10.5 times more Phosphorus and 34.1 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Calcium, 67 times more Iron, 21 times more Magnesium, more Manganese, 24.4 times more Potassium, 2.3 times more Selenium, 7.5 times more Zinc and 34.3 times more Water than Puddings, vanilla, dry mix, instant.

Comparison of macro-nutrients per 7 ounces:

• Puddings, vanilla, dry mix, instant have 10.8 times more Energy, 5.5 times more Saturated Fat, 12.9 times more Carbohydrate and 66.8 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 119 times more Omega 3, more Fiber and more Protein than Puddings, vanilla, dry mix, instant.
• Both Puddings, vanilla, dry mix, instant as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.