Comparing Nutrients in 500 calories Puddings, chocolate, dry mix, instantVS Boiled Broccoli

Weight per 500 calories

Puddings, chocolate, dry mix, instant

132g

Boiled Broccoli

1429g

Puddings, chocolate, dry mix, instant have 10.8 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Puddings, chocolate, dry mix, instant or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Puddings, chocolate, dry mix, instant

93%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Puddings, chocolate, dry mix, instantvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Sweets rich in Energy

2.6%2.5g

Fat

6.04%5.86g

2.5 gvs5.86 g

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

Find Sweets rich in Fat

3.4%1.1g

Saturated Fat

3.53%1.13g

1.1 gvs1.13 g

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

Find Sweets rich in Saturated Fat

2.8%0.045g

Omega 3

106%1.7g

0.045 gvs1.7 g

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

Find Sweets rich in Omega 3

2.44%0.42g

Omega 6

4.3%0.73g

0.42 gvs0.73 g

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

Find Sweets rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Sweets rich in Cholesterol

89.4%116g

Carbohydrate

79%103g

116 gvs103 g

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

Find Sweets rich in Carbohydrate

124%89.8g

Sugars

27.4%20g

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

89.8 gvs20 g

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

Find Sweets rich in Sugars

Fructose

14.6%10.6g

≤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 gvs10.6 g

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

Find Sweets rich in Fructose

Glucose

%7g

NA gvs7 g

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

Find Sweets rich in Glucose

Sucrose

%1.14g

NA gvs1.14 g

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

Find Sweets rich in Sucrose

12.5%4.76g

Fiber

124%47g

4.76 gvs47 g

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

Find Sweets rich in Fiber

5.43%3.04g

Protein

60.7%34g

3.04 gvs34 g

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

Find Sweets rich in Protein Buy premium vegan protein powder

Vitamins

Puddings, chocolate, dry mix, instantvs Boiled Broccoli

0%0μg

Vitamin A

122%1100μg

RAE, retinol activity equivalents

0 μgvs1100 μg

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

Find Sweets rich in Vitamin A Buy Preformed Vegan Vitamin A

1.1%0.013mg

Vitamin B1

75%0.9mg

Thiamine

0.013 mgvs0.9 mg

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

Find Sweets rich in Vitamin B1 Buy Vegan Vitamin B1

5.6%0.073mg

Vitamin B2

135%1.76mg

Riboflavin

0.073 mgvs1.76 mg

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

Find Sweets rich in Vitamin B2 Buy Vegan Vitamin B2

1.93%0.31mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

0.31 mgvs7.9 mg

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

Find Sweets rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

0.66%0.033mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.033 mgvs8.8 mg

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

Find Sweets rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

1.22%0.016mg

Vitamin B6

220%2.86mg

Pyridoxine

0.016 mgvs2.86 mg

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

Find Sweets rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Sweets rich in Vitamin B7

0.99%3.97μg

Vitamin B9

386%1543μg

Folates and Folic Acid

3.97 μgvs1543 μg

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

Find Sweets rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Sweets rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

1030%927mg

Ascorbic acid

0 mgvs927 mg

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

Find Sweets rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Sweets rich in Vitamin D Buy Vegan Vitamin D

0.62%0.093mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.093 mgvs20.7 mg

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

Find Sweets rich in Vitamin E

1.65%2μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

2 μgvs2016 μg

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

Find Sweets rich in Vitamin K

Minerals

Puddings, chocolate, dry mix, instantvs Boiled Broccoli

1.6%16mg

Calcium

57%571mg

16 mgvs571 mg

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

Find Sweets rich in Calcium

52%0.47mg

Copper

97%0.87mg

0.47 mgvs0.87 mg

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

Find Sweets rich in Copper

Fluoride

1.43%57μg

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

NA μgvs57 μg

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

Find Sweets rich in Fluoride

21.3%1.7mg

Iron

120%9.57mg

1.7 mgvs9.57 mg

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

Find Sweets rich in Iron

14%59.5mg

Magnesium

71.4%300mg

59.5 mgvs300 mg

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

Find Sweets rich in Magnesium

21%0.49mg

Manganese

120%2.77mg

0.49 mgvs2.77 mg

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

Find Sweets rich in Manganese

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 .

Find Sweets rich in Molybdenum

13.6%95mg

Phosphorus

137%957mg

95 mgvs957 mg

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

Find Sweets rich in Phosphorus

9.2%312mg

Potassium

123%4186mg

312 mgvs4186 mg

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

Find Sweets rich in Potassium

6%3.3μg

Selenium

41.6%23μg

3.3 μgvs23 μg

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

Find Sweets rich in Selenium

156%2343mg

Sodium

39%586mg

2343 mgvs586 mg

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

Find Sweets rich in Sodium

7.46%0.82mg

Zinc

58.4%6.43mg

0.82 mgvs6.43 mg

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

Find Sweets rich in Zinc

0.11%4.23g

Water

34.5%1275g

4.23 gvs1275 g

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

Find Sweets rich in Water

Lets compare vitamin content per 500 calories of Puddings, chocolate, dry mix, instant vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 68 times more Vitamin B1, 24.2 times more Vitamin B2, 25.5 times more Vitamin B3, 266.1 times more Vitamin B5, 180 times more Vitamin B6, 388.8 times more Vitamin B9, more Vitamin C, 223.7 times more Vitamin E and 1015.9 times more Vitamin K than Puddings, chocolate, dry mix, instant.
Both Puddings, chocolate, dry mix, instant as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Puddings, chocolate, dry mix, instant vs Boiled Broccoli:

Puddings, chocolate, dry mix, instant have 4 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 36 times more Calcium, 1.9 times more Copper, 5.6 times more Iron, 5 times more Magnesium, 5.7 times more Manganese, 10.1 times more Phosphorus, 13.4 times more Potassium, 6.9 times more Selenium, 7.8 times more Zinc and 301.2 times more Water than Puddings, chocolate, dry mix, instant.

Comparison of macro-nutrients per 500 calories:

Puddings, chocolate, dry mix, instant have 4.5 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.3 times more Fat, 37.8 times more Omega 3, 9.9 times more Fiber and 11.2 times more Protein than Puddings, chocolate, dry mix, instant.
Both Puddings, chocolate, dry mix, instant and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Puddings, chocolate, dry mix, instant as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Puddings, chocolate, dry mix, instantVS Desserts, apple crisp, prepared-from-recipeBoiled BroccoliVS Desserts, apple crisp, prepared-from-recipePuddings, chocolate, dry mix, instantVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Puddings, chocolate, dry mix, instantVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Puddings, chocolate, dry mix, instant or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: