Comparing Nutrients in 100 grams Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Broccoli Raab	Recommended Dietary Allowance
Energy	12% 350kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	2.94% 0.047g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	2.1% 0.8g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.42% 0.005mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.088% 0.014mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.94% 0.047mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.38% 0.005mg	13% 0.17mg	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	0.25% 1μg	20.8% 83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.1% 0.05μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22.4% 20mg	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	0.53% 0.08mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Broccoli Raab	Recommended Dietary Allowance
Calcium	14.3% 143mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	4.67% 0.042mg	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	4.75% 0.38mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	17% 0.4mg	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	338% 2368mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	0.88% 30mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	250% 3750mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	0.91% 0.1mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.18% 6.84g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Puddings, all flavors except chocolate, low calorie, instant, dry mix versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Broccoli Raab:

• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix have more Vitamin B12 than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain more Vitamin A, 32.4 times more Vitamin B1, 6.1 times more Vitamin B2, 87.2 times more Vitamin B3, 6.9 times more Vitamin B5, 34.2 times more Vitamin B6, 83 times more Vitamin B9, more Vitamin C, 20.3 times more Vitamin E and 131.8 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 100 grams of Broccoli Raab have insufficient amounts of Vitamin B12
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Broccoli Raab:

• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 1.3 times more Calcium, 32.4 times more Phosphorus and 113.6 times more Sodium than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 5.6 times more Iron, 4.4 times more Magnesium, 9.6 times more Manganese, 6.5 times more Potassium, 7.7 times more Zinc and 13.5 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Broccoli Raab contain similar levels of Copper per 100 grams.
• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Magnesium, Manganese, Potassium and Zinc
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 15.9 times more Energy, 13.3 times more Omega 6 and 29.7 times more Carbohydrate than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 4 times more Omega 3, 3.4 times more Fiber and 3.9 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 100 grams of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6