Comparing Nutrients in 14 ounces BroccoliVS Puddings, all flavors except chocolate, low calorie, regular, dry mix

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Puddings, all flavors except chocolate, low calorie, regular, dry mix

98%

14 oz ▼

Macro Nutrients

Broccolivs Puddings, all flavors except chocolate, low calorie, regular, dry mix

4.65%135kcal

Energy

48%1393kcal

135 kcalvs1393 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g

Fat

0.41%0.4g

1.47 gvs0.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

0.22%0.071g

0.45 gvs0.071 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g

Omega 3

0%0g

0.25 gvs0 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

1.17%0.2g

0.19 gvs0.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

263%341g

26.4 gvs341 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

16%11.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvs11.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g

Fructose

≤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]

2.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

1.94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

0.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

9.4%3.57g

10.3 gvs3.57 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

11.3%6.35g

11 gvs6.35 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs Puddings, all flavors except chocolate, low calorie, regular, dry mix

13.7%123μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

123 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

0%0mg

Thiamine

0.28 mgvs0 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

0%0mg

Riboflavin

0.46 mgvs0 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

0%0mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs0 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg

Vitamin B5

Pantothenic acid

2.27 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

0%0mg

Pyridoxine

0.69 mgvs0 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

0%0μg

Folates and Folic Acid

250 μgvs0 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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393%354mg

Vitamin C

0%0mg

Ascorbic acid

354 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg

Vitamin E

1.32%0.2mg

Tocopherols and Tocotrienols

3.1 mgvs0.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

3.64%4.37μg

Phytomenadione or phylloquinone

403 μgvs4.37 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs Puddings, all flavors except chocolate, low calorie, regular, dry mix

18.7%187mg

Calcium

19.4%194mg

187 mgvs194 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg

Copper

17.6%0.16mg

0.19 mgvs0.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.2%2.9mg

Iron

2.5%0.2mg

2.9 mgvs0.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

16%67.5mg

83.3 mgvs67.5 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg

Manganese

0.83 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.4%262mg

Phosphorus

6.8%47.6mg

262 mgvs47.6 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

2.1%71.4mg

1254 mgvs71.4 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg

Selenium

6.5%3.57μg

9.92 μgvs3.57 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg

Sodium

467%7005mg

131 mgvs7005 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

6.86%0.75mg

1.63 mgvs0.75 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g

Water

1.1%41.3g

354 gvs41.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs Puddings, all flavors except chocolate, low calorie, regular, dry mix:

Raw Broccoli has more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 15.6 times more Vitamin E and 92.4 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
Both Raw Broccoli as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Puddings, all flavors except chocolate, low calorie, regular, dry mix:

Raw Broccoli has 1.2 times more Copper, 14.6 times more Iron, 1.2 times more Magnesium, 5.5 times more Phosphorus, 17.6 times more Potassium, 2.8 times more Selenium, 2.2 times more Zinc and 8.6 times more Water than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
While Puddings, all flavors except chocolate, low calorie, regular, dry mix contain 53.5 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Puddings, all flavors except chocolate, low calorie, regular, dry mix have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Broccoli has more Omega 3, 2.9 times more Fiber and 1.8 times more Protein than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
While Puddings, all flavors except chocolate, low calorie, regular, dry mix contain 10.3 times more Energy, 13 times more Carbohydrate and 1.7 times more Sugars than Raw Broccoli.
Both Raw Broccoli as well as Puddings, all flavors except chocolate, low calorie, regular, dry mix have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliPuddings, all flavors except chocolate, low calorie, regular, dry mixVS Boiled BroccoliBroccoliVS Puddings, all flavors except chocolate, low calorie, instant, dry mixPuddings, all flavors except chocolate, low calorie, regular, dry mixVS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS Puddings, all flavors except chocolate, low calorie, regular, dry mix

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: