Comparing Nutrients in 500 calories Puddings, vanilla, ready-to-eat, fat freeVS Broccoli

Weight per 500 calories

Puddings, vanilla, ready-to-eat, fat free

562g

Broccoli

1471g

Puddings, vanilla, ready-to-eat, fat free have 2.6 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Puddings, vanilla, ready-to-eat, fat free or Broccoli?

Macros Ratio

Protein Fat Carbs

Puddings, vanilla, ready-to-eat, fat free

91%

Broccoli

27%

65%

500 kcal ▼

Macro Nutrients

Puddings, vanilla, ready-to-eat, fat freevs 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%0g

Fat

5.6%5.44g

0 gvs5.44 g

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

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0%0g

Saturated Fat

5.24%1.68g

0 gvs1.68 g

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

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0%0g

Omega 3

58%0.93g

0 gvs0.93 g

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

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0%0g

Omega 6

4.24%0.72g

0 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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87%113g

Carbohydrate

75%98g

113 gvs98 g

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

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117%85g

Sugars

34.5%25g

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

85 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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0%0g

Fiber

101%38.2g

0 gvs38.2 g

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

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20.3%11.3g

Protein

74%41.5g

11.3 gvs41.5 g

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

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Vitamins

Puddings, vanilla, ready-to-eat, fat freevs Broccoli

0.62%5.6μg

Vitamin A

50.7%456μg

RAE, retinol activity equivalents

5.6 μgvs456 μg

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

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10.3%0.12mg

Vitamin B1

87%1.04mg

Thiamine

0.12 mgvs1.04 mg

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

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38%0.49mg

Vitamin B2

132%1.72mg

Riboflavin

0.49 mgvs1.72 mg

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

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1.83%0.29mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

0.29 mgvs9.4 mg

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

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22%1.1mg

Vitamin B5

169%8.43mg

Pantothenic acid

1.1 mgvs8.43 mg

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

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8.2%0.11mg

Vitamin B6

198%2.57mg

Pyridoxine

0.11 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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4.2%17μg

Vitamin B9

232%926μg

Folates and Folic Acid

17 μgvs926 μg

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

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49%1.18μg

Vitamin B12

0%0μg

Cobalamin

1.18 μgvs0 μg

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

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7.5%6.74mg

Vitamin C

1458%1312mg

Ascorbic acid

6.74 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%0mg

Vitamin E

76.5%11.5mg

Tocopherols and Tocotrienols

0 mgvs11.5 mg

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

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0%0μg

Vitamin K

1245%1494μg

Phytomenadione or phylloquinone

0 μgvs1494 μg

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

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Minerals

Puddings, vanilla, ready-to-eat, fat freevs Broccoli

22.5%225mg

Calcium

69%691mg

225 mgvs691 mg

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

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8.1%0.073mg

Copper

80%0.72mg

0.073 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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25.3%2.02mg

Iron

134%10.7mg

2.02 mgvs10.7 mg

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

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9.36%39.3mg

Magnesium

73.5%309mg

39.3 mgvs309 mg

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

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0.98%0.022mg

Manganese

134%3.1mg

0.022 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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43.3%303mg

Phosphorus

139%971mg

303 mgvs971 mg

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

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18%607mg

Potassium

137%4647mg

607 mgvs4647 mg

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

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17.4%9.55μg

Selenium

67%36.8μg

9.55 μgvs36.8 μg

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

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71.5%1073mg

Sodium

32.4%485mg

1073 mgvs485 mg

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

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11.7%1.3mg

Zinc

55%6.03mg

1.3 mgvs6.03 mg

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

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11.7%432g

Water

35.5%1313g

432 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, vanilla, ready-to-eat, fat free vs Broccoli:

Puddings, vanilla, ready-to-eat, fat free have more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains 81.1 times more Vitamin A, 8.4 times more Vitamin B1, 3.5 times more Vitamin B2, 32.2 times more Vitamin B3, 7.7 times more Vitamin B5, 24.1 times more Vitamin B6, 55 times more Vitamin B9, 194.6 times more Vitamin C, more Vitamin E and more Vitamin K than Puddings, vanilla, ready-to-eat, fat free.
Both Puddings, vanilla, ready-to-eat, fat free as well as Raw Broccoli have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Puddings, vanilla, ready-to-eat, fat free vs Broccoli:

Puddings, vanilla, ready-to-eat, fat free have 2.2 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 3.1 times more Calcium, 9.9 times more Copper, 5.3 times more Iron, 7.9 times more Magnesium, 137.4 times more Manganese, 3.2 times more Phosphorus, 7.7 times more Potassium, 3.8 times more Selenium, 4.7 times more Zinc and 3 times more Water than Puddings, vanilla, ready-to-eat, fat free.

Comparison of macro-nutrients per 500 calories:

Puddings, vanilla, ready-to-eat, fat free have 3.4 times more Sugars than Raw Broccoli.
While Raw Broccoli contains more Fat, more Saturated Fat, more Omega 3, more Fiber and 3.7 times more Protein than Puddings, vanilla, ready-to-eat, fat free.
Both Puddings, vanilla, ready-to-eat, fat free and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Puddings, vanilla, ready-to-eat, fat free 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, vanilla, ready-to-eat, fat freeVS Puddings, tapioca, ready-to-eat, fat freeBroccoliVS Puddings, tapioca, ready-to-eat, fat freePuddings, vanilla, ready-to-eat, fat freeVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 500 calories Puddings, vanilla, ready-to-eat, fat freeVS Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Puddings, vanilla, ready-to-eat, fat free or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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