Comparing Nutrients in 100 grams Boiled Broccoli VS Puddings, coconut cream, dry mix, instant

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Puddings, coconut cream, dry mix, instant	1%	21%	78%

Macro Nutrients

	Boiled Broccoli	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Energy	1.2% 35kcal	14.3% 415kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	64.2% 83.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	88.3% 64g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	10.5% 4g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	1.1% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	1.37% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	2.3% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	3.15% 0.041mg	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	27% 108μg	0.5% 2μg	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	72% 65mg	0.33% 0.3mg	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	9.67% 1.45mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Puddings, coconut cream, dry mix, instant	Recommended Dietary Allowance
Calcium	4% 40mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	21.3% 0.49mg	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	9.57% 67mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	69.3% 1040mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.059% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Puddings, coconut cream, dry mix, instant:

• Boiled and Drained Broccoli has more Vitamin A, 4.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 5.4 times more Vitamin B5, 4.9 times more Vitamin B6, 54 times more Vitamin B9, 216.3 times more Vitamin C, 18.1 times more Vitamin E and 1411 times more Vitamin K than Puddings, coconut cream, dry mix, instant.
• Both Boiled and Drained Broccoli as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Puddings, coconut cream, dry mix, instant:

• Boiled and Drained Broccoli has 5 times more Calcium, 1.2 times more Magnesium, 3.1 times more Potassium, 1.5 times more Zinc and 40.6 times more Water than Puddings, coconut cream, dry mix, instant.
• While Puddings, coconut cream, dry mix, instant contain 2.5 times more Copper, 2.5 times more Manganese, 10.8 times more Phosphorus, 2.5 times more Selenium and 25.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Puddings, coconut cream, dry mix, instant have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has more Omega 3 and 2.6 times more Protein than Puddings, coconut cream, dry mix, instant.
• While Puddings, coconut cream, dry mix, instant contain 11.9 times more Energy, 24.4 times more Fat, 126.6 times more Saturated Fat, 11.6 times more Carbohydrate and 46 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Puddings, coconut cream, dry mix, instant have similar amounts of Fiber per 100 g.
• Both Boiled and Drained Broccoli as well as Puddings, coconut cream, dry mix, instant have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 g.