Comparing Nutrients in 300 calories Boiled BroccoliVS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Weight per 300 calories

Boiled Broccoli

857g

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

85.7g

Puddings, all flavors except chocolate, low calorie, instant, dry mix have 10 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Which food has more nutrients per 300 calories - Boiled Broccoli or Puddings, all flavors except chocolate, low calorie, instant, dry mix?

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

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

97%

300 kcal ▼

Macro Nutrients

Boiled Broccolivs Puddings, all flavors except chocolate, low calorie, instant, dry mix

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.62%3.5g

Fat

0.8%0.77g

3.5 gvs0.77 g

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

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2.1%0.68g

Saturated Fat

0.27%0.085g

0.68 gvs0.085 g

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

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63.8%1g

Omega 3

2.5%0.04g

1 gvs0.04 g

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

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2.57%0.44g

Omega 6

1.95%0.33g

0.44 gvs0.33 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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47.3%61.5g

Carbohydrate

56%72.6g

61.5 gvs72.6 g

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

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16.4%12g

Sugars

1.06%0.77g

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

12 gvs0.77 g

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

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8.75%6.34g

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]

6.34 gvsNA g

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

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%4.2g

Glucose

4.2 gvsNA g

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

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%0.69g

Sucrose

0.69 gvsNA g

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

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74.4%28.3g

Fiber

1.8%0.69g

28.3 gvs0.69 g

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

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36.4%20.4g

Protein

1.24%0.69g

20.4 gvs0.69 g

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

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Vitamins

Boiled Broccolivs Puddings, all flavors except chocolate, low calorie, instant, dry mix

73.3%660μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

660 μgvs0 μg

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

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45%0.54mg

Vitamin B1

0.36%0.004mg

Thiamine

0.54 mgvs0.004 mg

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

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81%1.05mg

Vitamin B2

1.4%0.018mg

Riboflavin

1.05 mgvs0.018 mg

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

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29.6%4.74mg

Vitamin B3

0.075%0.012mg

Niacin, nicotinic acid, niacinamide

4.74 mgvs0.012 mg

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

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106%5.3mg

Vitamin B5

0.81%0.04mg

Pantothenic acid

5.3 mgvs0.04 mg

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

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132%1.7mg

Vitamin B6

0.33%0.004mg

Pyridoxine

1.7 mgvs0.004 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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231%926μg

Vitamin B9

0.21%0.86μg

Folates and Folic Acid

926 μgvs0.86 μg

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

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0%0μg

Vitamin B12

1.8%0.043μg

Cobalamin

0 μgvs0.043 μg

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

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618%556mg

Vitamin C

0%0mg

Ascorbic acid

556 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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83%12.4mg

Vitamin E

0.46%0.069mg

Tocopherols and Tocotrienols

12.4 mgvs0.069 mg

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

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1008%1209μg

Vitamin K

1.2%1.46μg

Phytomenadione or phylloquinone

1209 μgvs1.46 μg

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

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Minerals

Boiled Broccolivs Puddings, all flavors except chocolate, low calorie, instant, dry mix

34.3%343mg

Calcium

12.3%123mg

343 mgvs123 mg

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

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58%0.52mg

Copper

3.6%0.033mg

0.52 mgvs0.033 mg

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

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0.86%34.3μg

Fluoride

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

34.3 μgvsNA μg

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

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71.8%5.74mg

Iron

4.07%0.33mg

5.74 mgvs0.33 mg

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

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43%180mg

Magnesium

1.02%4.3mg

180 mgvs4.3 mg

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

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72.3%1.66mg

Manganese

1.53%0.035mg

1.66 mgvs0.035 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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82%574mg

Phosphorus

290%2030mg

574 mgvs2030 mg

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

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74%2511mg

Potassium

0.76%25.7mg

2511 mgvs25.7 mg

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

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25%13.7μg

Selenium

1.25%0.69μg

13.7 μgvs0.69 μg

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

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23.4%351mg

Sodium

214%3214mg

351 mgvs3214 mg

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

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35%3.86mg

Zinc

0.78%0.086mg

3.86 mgvs0.086 mg

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

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20.7%765g

Water

0.16%5.86g

765 gvs5.86 g

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

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Lets compare vitamin content per 300 calories of Boiled Broccoli vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

Boiled and Drained Broccoli has more Vitamin A, 126 times more Vitamin B1, 58.6 times more Vitamin B2, 395 times more Vitamin B3, 131.1 times more Vitamin B5, 400 times more Vitamin B6, 1080 times more Vitamin B9, more Vitamin C, 181.3 times more Vitamin E and 830 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
Both Boiled and Drained Broccoli as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Broccoli vs Puddings, all flavors except chocolate, low calorie, instant, dry mix:

Boiled and Drained Broccoli has 2.8 times more Calcium, 16.1 times more Copper, 17.6 times more Iron, 42 times more Magnesium, 47.3 times more Manganese, 97.7 times more Potassium, 20 times more Selenium, 45 times more Zinc and 130.5 times more Water than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
While Puddings, all flavors except chocolate, low calorie, instant, dry mix contain 3.5 times more Phosphorus and 9.1 times more Sodium than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli has 4.6 times more Fat, 25.3 times more Omega 3, 15.4 times more Sugars, 41.3 times more Fiber and 29.4 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
Both Boiled and Drained Broccoli and Puddings, all flavors except chocolate, low calorie, instant, dry mix have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled and Drained Broccoli as well as Puddings, all flavors except chocolate, low calorie, instant, dry mix have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled BroccoliVS Frozen Chopped BroccoliPuddings, all flavors except chocolate, low calorie, instant, dry mixVS Frozen Chopped BroccoliBoiled BroccoliVS Syrup, CanePuddings, all flavors except chocolate, low calorie, instant, dry mixVS Syrup, Cane

Compare Foods

Comparing Nutrients in 300 calories Boiled BroccoliVS Puddings, all flavors except chocolate, low calorie, instant, dry mix

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Broccoli or Puddings, all flavors except chocolate, low calorie, instant, dry mix?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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