Comparing Nutrients in 100 grams Flan, caramel custard, dry mix VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Flan, caramel custard, dry mix	0%	0%	100%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Flan, caramel custard, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	12% 348kcal	0.97% 28kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	NA	0.056% 0.018g	32g per day for Men 19-50 years
Omega 3	NA	2.63% 0.042g	1.6g per day for Men 19-50 years
Omega 6	NA	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	NA	2.03% 1.47g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0% 0g	7.9% 3g	38g per day for Men 19-50 years
Protein	0% 0g	5.54% 3.1g	56g per day for Men 19-50 years

Vitamins

	Flan, caramel custard, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.67% 51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	6.23% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	2.86% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	10% 0.13mg	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	14% 56μg	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	0% 0mg	44.6% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.8% 1.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	73.4% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flan, caramel custard, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	1.67% 0.015mg	3.78% 0.034mg	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	1% 0.08mg	7.63% 0.61mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	0.3% 0.007mg	9.7% 0.22mg	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	0.14% 1mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	4.18% 142mg	3400mg per day for Men 19-50 years
Selenium	38.7% 21.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	28.8% 432mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.21% 7.8g	2.45% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Flan, caramel custard, dry mix vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Flan, caramel custard, dry mix.
• Both Flan, caramel custard, dry mix as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Flan, caramel custard, dry mix vs Cooked Chopped Frozen Broccoli:

• Flan, caramel custard, dry mix has 30.4 times more Selenium and 39.3 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Calcium, 2.3 times more Copper, 7.6 times more Iron, more Magnesium, 31.9 times more Manganese, 49 times more Phosphorus, 7 times more Zinc and 11.6 times more Water than Flan, caramel custard, dry mix.
• Both Flan, caramel custard, dry mix and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Flan, caramel custard, dry mix has 12.4 times more Energy and 17.1 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Fiber and more Protein than Flan, caramel custard, dry mix.
• Both Flan, caramel custard, dry mix as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.