Comparing Nutrients in 500 calories Puddings, all flavors except chocolate, low calorie, regular, dry mixVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

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

143g

Cooked Chopped Frozen Broccoli

1786g

Puddings, all flavors except chocolate, low calorie, regular, dry mix have 12.5 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Puddings, all flavors except chocolate, low calorie, regular, dry mix or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

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

98%

Cooked Chopped Frozen Broccoli

36%

61%

500 kcal ▼

Macro Nutrients

Puddings, all flavors except chocolate, low calorie, regular, dry mixvs Cooked Chopped Frozen Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.15%0.14g

Fat

2.2%2.14g

0.14 gvs2.14 g

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

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0.08%0.026g

Saturated Fat

1%0.32g

0.026 gvs0.32 g

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

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0%0g

Omega 3

47%0.75g

0 gvs0.75 g

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

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0.42%0.071g

Omega 6

1.37%0.23g

0.071 gvs0.23 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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94%123g

Carbohydrate

73.5%96g

123 gvs96 g

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

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5.7%4.13g

Sugars

36.2%26.3g

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

4.13 gvs26.3 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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3.37%1.3g

Fiber

141%53.6g

1.3 gvs53.6 g

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

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4.07%2.28g

Protein

99%55.4g

2.28 gvs55.4 g

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

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Vitamins

Puddings, all flavors except chocolate, low calorie, regular, dry mixvs Cooked Chopped Frozen Broccoli

0%0μg

Vitamin A

101%911μg

RAE, retinol activity equivalents

0 μgvs911 μg

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

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0%0mg

Vitamin B1

82%0.98mg

Thiamine

0 mgvs0.98 mg

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

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0%0mg

Vitamin B2

111%1.45mg

Riboflavin

0 mgvs1.45 mg

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

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0%0mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

0 mgvs8.18 mg

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

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Vitamin B5

98%4.9mg

Pantothenic acid

NA mgvs4.9 mg

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

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0%0mg

Vitamin B6

179%2.32mg

Pyridoxine

0 mgvs2.32 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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0%0μg

Vitamin B9

250%1000μg

Folates and Folic Acid

0 μgvs1000 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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0%0mg

Vitamin C

796%716mg

Ascorbic acid

0 mgvs716 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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0.47%0.071mg

Vitamin E

157%23.6mg

Tocopherols and Tocotrienols

0.071 mgvs23.6 mg

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

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1.3%1.57μg

Vitamin K

1311%1573μg

Phytomenadione or phylloquinone

1.57 μgvs1573 μg

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

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Minerals

Puddings, all flavors except chocolate, low calorie, regular, dry mixvs Cooked Chopped Frozen Broccoli

7%70mg

Calcium

59%589mg

70 mgvs589 mg

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

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6.33%0.057mg

Copper

67.5%0.61mg

0.057 mgvs0.61 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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0.89%0.071mg

Iron

136%11mg

0.071 mgvs11 mg

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

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5.77%24.2mg

Magnesium

55.3%232mg

24.2 mgvs232 mg

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

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Manganese

173%4mg

NA mgvs4 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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2.44%17mg

Phosphorus

125%875mg

17 mgvs875 mg

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

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0.75%25.6mg

Potassium

74.6%2536mg

25.6 mgvs2536 mg

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

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2.33%1.3μg

Selenium

22.7%12.5μg

1.3 μgvs12.5 μg

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

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168%2514mg

Sodium

13%196mg

2514 mgvs196 mg

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

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2.46%0.27mg

Zinc

45.5%5mg

0.27 mgvs5 mg

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

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0.4%15g

Water

43.8%1620g

15 gvs1620 g

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

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Lets compare vitamin content per 500 calories of Puddings, all flavors except chocolate, low calorie, regular, 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 B6, more Vitamin B9, more Vitamin C, 330.9 times more Vitamin E and 1004 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
Both Puddings, all flavors except chocolate, low calorie, regular, dry mix as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Puddings, all flavors except chocolate, low calorie, regular, dry mix vs Cooked Chopped Frozen Broccoli:

Puddings, all flavors except chocolate, low calorie, regular, dry mix have 12.8 times more Sodium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 8.4 times more Calcium, 10.7 times more Copper, 152.9 times more Iron, 9.6 times more Magnesium, 51.2 times more Phosphorus, 98.9 times more Potassium, 9.8 times more Selenium, 18.5 times more Zinc and 109.4 times more Water than Puddings, all flavors except chocolate, low calorie, regular, dry mix.

Comparison of macro-nutrients per 500 calories:

Puddings, all flavors except chocolate, low calorie, regular, dry mix have 1.3 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains more Omega 3, 6.4 times more Sugars, 41.8 times more Fiber and 24.3 times more Protein than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
Both Puddings, all flavors except chocolate, low calorie, regular, dry mix and Boiled Chopped Frozen Broccoli have similar amounts of Energy per 500 kcal.
Both Puddings, all flavors except chocolate, low calorie, regular, dry mix as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Puddings, all flavors except chocolate, low calorie, regular, dry mixVS Puddings, all flavors except chocolate, low calorie, instant, dry mixCooked Chopped Frozen BroccoliVS Puddings, all flavors except chocolate, low calorie, instant, dry mixPuddings, all flavors except chocolate, low calorie, regular, dry mixVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 500 calories Puddings, all flavors except chocolate, low calorie, regular, dry mixVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Puddings, all flavors except chocolate, low calorie, regular, dry mix or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: