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

Weight per 500 calories

Puddings, chocolate, dry mix, instant

132g

Broccoli

1471g

Puddings, chocolate, dry mix, instant have 11.1 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

Protein Fat Carbs

Puddings, chocolate, dry mix, instant

93%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Puddings, chocolate, dry mix, instantvs 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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2.6%2.5g

Fat

5.6%5.44g

2.5 gvs5.44 g

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

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3.4%1.1g

Saturated Fat

5.24%1.68g

1.1 gvs1.68 g

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

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2.8%0.045g

Omega 3

58%0.93g

0.045 gvs0.93 g

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

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2.44%0.42g

Omega 6

4.24%0.72g

0.42 gvs0.72 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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89.4%116g

Carbohydrate

75%98g

116 gvs98 g

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

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124%89.8g

Sugars

34.5%25g

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

89.8 gvs25 g

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

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Fructose

13.8%10g

≤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 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%1.47g

NA gvs1.47 g

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

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12.5%4.76g

Fiber

101%38.2g

4.76 gvs38.2 g

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

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5.43%3.04g

Protein

74%41.5g

3.04 gvs41.5 g

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

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Vitamins

Puddings, chocolate, dry mix, instantvs Broccoli

0%0μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

0 μgvs456 μg

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

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1.1%0.013mg

Vitamin B1

87%1.04mg

Thiamine

0.013 mgvs1.04 mg

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

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5.6%0.073mg

Vitamin B2

132%1.72mg

Riboflavin

0.073 mgvs1.72 mg

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

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1.93%0.31mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

0.31 mgvs9.4 mg

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

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0.66%0.033mg

Vitamin B5

169%8.43mg

Pantothenic acid

0.033 mgvs8.43 mg

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

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1.22%0.016mg

Vitamin B6

198%2.57mg

Pyridoxine

0.016 mgvs2.57 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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0.99%3.97μg

Vitamin B9

232%926μg

Folates and Folic Acid

3.97 μgvs926 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

1458%1312mg

Ascorbic acid

0 mgvs1312 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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0.62%0.093mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0.093 mgvs11.5 mg

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

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1.65%2μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

2 μgvs1494 μg

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

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Minerals

Puddings, chocolate, dry mix, instantvs Broccoli

1.6%16mg

Calcium

69%691mg

16 mgvs691 mg

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

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52%0.47mg

Copper

80%0.72mg

0.47 mgvs0.72 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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21.3%1.7mg

Iron

134%10.7mg

1.7 mgvs10.7 mg

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

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14%59.5mg

Magnesium

73.5%309mg

59.5 mgvs309 mg

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

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21%0.49mg

Manganese

134%3.1mg

0.49 mgvs3.1 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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13.6%95mg

Phosphorus

139%971mg

95 mgvs971 mg

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

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9.2%312mg

Potassium

137%4647mg

312 mgvs4647 mg

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

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6%3.3μg

Selenium

67%36.8μg

3.3 μgvs36.8 μg

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

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156%2343mg

Sodium

32.4%485mg

2343 mgvs485 mg

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

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7.46%0.82mg

Zinc

55%6.03mg

0.82 mgvs6.03 mg

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

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0.11%4.23g

Water

35.5%1313g

4.23 gvs1313 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, chocolate, dry mix, instant vs Broccoli:

Raw Broccoli contains more Vitamin A, 78.9 times more Vitamin B1, 23.7 times more Vitamin B2, 30.4 times more Vitamin B3, 254.8 times more Vitamin B5, 162.1 times more Vitamin B6, 233.5 times more Vitamin B9, more Vitamin C, 123.9 times more Vitamin E and 753 times more Vitamin K than Puddings, chocolate, dry mix, instant.
Both Puddings, chocolate, dry mix, instant as well as Raw 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 Broccoli:

Puddings, chocolate, dry mix, instant have 4.8 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 43.5 times more Calcium, 1.5 times more Copper, 6.3 times more Iron, 5.2 times more Magnesium, 6.4 times more Manganese, 10.2 times more Phosphorus, 14.9 times more Potassium, 11.1 times more Selenium, 7.4 times more Zinc and 310.3 times more Water than Puddings, chocolate, dry mix, instant.

Comparison of macro-nutrients per 500 calories:

Puddings, chocolate, dry mix, instant have 3.6 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 2.2 times more Fat, 1.5 times more Saturated Fat, 20.6 times more Omega 3, 8 times more Fiber and 13.6 times more Protein than Puddings, chocolate, dry mix, instant.
Both Puddings, chocolate, dry mix, instant and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Puddings, chocolate, dry mix, instant as well as Raw 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-recipeBroccoliVS Desserts, apple crisp, prepared-from-recipePuddings, chocolate, dry mix, instantVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

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

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: