Comparing Nutrients in 100 grams Broccoli VS Puddings, chocolate, ready-to-eat

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Broccoli	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	1.17% 34kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	3.95% 1.26g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	17.7% 23g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	23.7% 17g	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	0.94% 0.68g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 15.5g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	0% 0g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	3.73% 2.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	0.77% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	1.4% 0.018mg	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	15.8% 63μg	0.75% 3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.75% 0.09μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.2mg	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	5.2% 0.78mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	4.7% 47mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	10.2% 0.092mg	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	9.13% 0.73mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	5.13% 0.12mg	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	9.43% 66mg	8% 56mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	5.4% 184mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.88% 69.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Puddings, chocolate, ready-to-eat:

• Raw Broccoli has 2.2 times more Vitamin A, 3 times more Vitamin B1, 1.6 times more Vitamin B2, 5.2 times more Vitamin B3, 2.3 times more Vitamin B5, 9.7 times more Vitamin B6, 21 times more Vitamin B9, 297.3 times more Vitamin C, 2.5 times more Vitamin E and 169.3 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Puddings, chocolate, ready-to-eat:

• Raw Broccoli has 1.8 times more Manganese, 1.7 times more Potassium, more Selenium, 1.2 times more Zinc and 1.3 times more Water than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 1.9 times more Copper, 1.7 times more Iron and 4.6 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Puddings, chocolate, ready-to-eat have similar amounts of Calcium, Magnesium and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Broccoli has 31.5 times more Omega 3, more Fiber and 1.3 times more Protein than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 4.2 times more Energy, 12.4 times more Fat, 11.1 times more Saturated Fat, 3.5 times more Carbohydrate and 10.1 times more Sugars than Raw Broccoli.
• Both Raw Broccoli as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.