Comparing Nutrients in 100 grams Boiled Broccoli VS Puddings, tapioca, dry mix, with no added salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Puddings, tapioca, dry mix, with no added salt	0%	0%	100%

Macro Nutrients

	Boiled Broccoli	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Energy	1.2% 35kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	NA	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	72.5% 94g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	NA	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	0.53% 0.2g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	0.18% 0.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Puddings, tapioca, dry mix, with no added salt	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	0.083% 0.001mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	0.46% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	0.025% 0.004mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	0.3% 0.015mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	2.46% 0.032mg	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% 0μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.67% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Puddings, tapioca, dry mix, with no added salt	Recommended Dietary Allowance
Calcium	4% 40mg	0.4% 4mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	3.22% 0.029mg	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	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	1.43% 0.033mg	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	0.57% 4mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	0.15% 5mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.11% 4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Puddings, tapioca, dry mix, with no added salt:

• Boiled and Drained Broccoli has more Vitamin A, 63 times more Vitamin B1, 20.5 times more Vitamin B2, 138.3 times more Vitamin B3, 41.1 times more Vitamin B5, 6.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, tapioca, dry mix, with no added salt.
• Both Boiled and Drained Broccoli as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Puddings, tapioca, dry mix, with no added salt:

• Boiled and Drained Broccoli has 10 times more Calcium, 2.1 times more Copper, 5.6 times more Iron, 10.5 times more Magnesium, 5.9 times more Manganese, 16.8 times more Phosphorus, 58.6 times more Potassium, 16 times more Selenium, 5.1 times more Sodium, 5.6 times more Zinc and 22.3 times more Water than Puddings, tapioca, dry mix, with no added salt.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Broccoli has 16.5 times more Fiber and 23.8 times more Protein than Puddings, tapioca, dry mix, with no added salt.
• While Puddings, tapioca, dry mix, with no added salt contain 10.5 times more Energy and 13.1 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Puddings, tapioca, dry mix, with no added salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.