Comparing Nutrients in 100 calories Frozen Chopped Broccoli VS Puddings, chocolate, ready-to-eat

Weight per 100 calories

• Frozen Chopped Broccoli: 385g
• Puddings, chocolate, ready-to-eat: 70.4g

Puddings, chocolate, ready-to-eat have 5.5 times more energy per unit of mass than Frozen Chopped Broccoli, Unprepared, which is average in comparison to other foods. Frozen Chopped Broccoli having very low energy density.

Which food has more nutrients per 100 calories - Frozen Chopped Broccoli or Puddings, chocolate, ready-to-eat?

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Puddings, chocolate, ready-to-eat	6%	29%	65%

Macro Nutrients

	Frozen Chopped Broccoli	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	3.34% 3.24g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	2.78% 0.89g	32g per day for Men 19-50 years
Omega 3	25.2% 0.4g	0.088% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.24% 0.7mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	7.16% 5.2g	16.7% 12g	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	4.4% 3.2g	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	% 2.9g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	0% 0g	38g per day for Men 19-50 years
Protein	19.3% 11g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	1.1% 9.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	3.9% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	0.54% 0.087mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.5% 1.07mg	3.44% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	0.98% 0.013mg	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	64.4% 258μg	0.53% 2.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.64% 0.063μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	241% 217mg	0.23% 0.21mg	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	31.3% 4.7mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	260% 312μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Puddings, chocolate, ready-to-eat	Recommended Dietary Allowance
Calcium	21.5% 215mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	7.2% 0.065mg	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	39% 3.1mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.2mg	3% 12.7mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	3.6% 0.083mg	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	27.5% 192mg	5.63% 39.4mg	700mg per day for Men 19-50 years
Potassium	24% 815mg	3.8% 130mg	3400mg per day for Men 19-50 years
Selenium	19.6% 10.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6.15% 92mg	7.14% 107mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.85mg	2.18% 0.24mg	11mg per day for Men 19-50 years
Water	9.5% 352g	1.32% 49g	3700g per day for Men 19-50 years

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

• Frozen Chopped Broccoli, Unprepared has 20.3 times more Vitamin A, 12.1 times more Vitamin B1, 7.3 times more Vitamin B2, 20.9 times more Vitamin B3, 6.2 times more Vitamin B5, 39.4 times more Vitamin B6, 122 times more Vitamin B9, 1026.8 times more Vitamin C, 21.5 times more Vitamin E and 738.2 times more Vitamin K than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Frozen Chopped Broccoli vs Puddings, chocolate, ready-to-eat:

• Frozen Chopped Broccoli, Unprepared has 6 times more Calcium, 2.3 times more Copper, 3.5 times more Iron, 5.5 times more Magnesium, 13.6 times more Manganese, 4.9 times more Phosphorus, 6.3 times more Potassium, more Selenium, 7.7 times more Zinc and 7.2 times more Water than Puddings, chocolate, ready-to-eat.
• Both Frozen Chopped Broccoli, Unprepared and Puddings, chocolate, ready-to-eat have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Chopped Broccoli, Unprepared has 286.7 times more Omega 3, more Fructose, more Fiber and 7.3 times more Protein than Puddings, chocolate, ready-to-eat.
• While Puddings, chocolate, ready-to-eat contain 2.9 times more Fat, 5.3 times more Saturated Fat and 2.3 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Puddings, chocolate, ready-to-eat have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Frozen Chopped Broccoli, Unprepared as well as Puddings, chocolate, ready-to-eat have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.