Comparing Nutrients in 5 ounces BroccoliVS Puddings, coconut cream, dry mix, regular

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Puddings, coconut cream, dry mix, regular

24%

75%

5 oz ▼

Macro Nutrients

Broccolivs Puddings, coconut cream, dry mix, regular

1.66%48kcal

Energy

21.2%615kcal

48 kcalvs615 kcal

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

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0.54%0.52g

Fat

16.6%16g

0.52 gvs16 g

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

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0.5%0.16g

Saturated Fat

50.3%16g

0.16 gvs16 g

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

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5.6%0.089g

Omega 3

0%0g

0.089 gvs0 g

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

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0.41%0.069g

Omega 6

0%0g

0.069 gvs0 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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7.24%9.4g

Carbohydrate

89.2%116g

9.4 gvs116 g

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

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3.32%2.4g

Sugars

157%114g

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

2.4 gvs114 g

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

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1.33%0.96g

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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

5.97%2.27g

3.7 gvs2.27 g

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

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7.14%4g

Protein

2.53%1.4g

4 gvs1.4 g

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

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Vitamins

Broccolivs Puddings, coconut cream, dry mix, regular

4.9%44μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

44 μgvs0 μg

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

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8.4%0.1mg

Vitamin B1

1.2%0.014mg

Thiamine

0.1 mgvs0.014 mg

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

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12.8%0.17mg

Vitamin B2

3.16%0.041mg

Riboflavin

0.17 mgvs0.041 mg

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

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5.66%0.91mg

Vitamin B3

0.9%0.14mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.14 mg

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

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16.2%0.81mg

Vitamin B5

3.83%0.19mg

Pantothenic acid

0.81 mgvs0.19 mg

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

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19%0.25mg

Vitamin B6

5.45%0.071mg

Pyridoxine

0.25 mgvs0.071 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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22.3%89.3μg

Vitamin B9

0.71%2.83μg

Folates and Folic Acid

89.3 μgvs2.83 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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140%126mg

Vitamin C

0.47%0.43mg

Ascorbic acid

126 mgvs0.43 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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7.37%1.1mg

Vitamin E

0.66%0.099mg

Tocopherols and Tocotrienols

1.1 mgvs0.099 mg

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

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120%144μg

Vitamin K

0.12%0.14μg

Phytomenadione or phylloquinone

144 μgvs0.14 μg

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

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Minerals

Broccolivs Puddings, coconut cream, dry mix, regular

6.66%66.6mg

Calcium

1.13%11.3mg

66.6 mgvs11.3 mg

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

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7.7%0.069mg

Copper

22.5%0.2mg

0.069 mgvs0.2 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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13%1.03mg

Iron

10%0.81mg

1.03 mgvs0.81 mg

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

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7.1%29.8mg

Magnesium

5.06%21.3mg

29.8 mgvs21.3 mg

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

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13%0.3mg

Manganese

28.5%0.65mg

0.3 mgvs0.65 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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13.4%94mg

Phosphorus

7.1%49.6mg

94 mgvs49.6 mg

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

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13%448mg

Potassium

5.54%189mg

448 mgvs189 mg

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

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6.44%3.54μg

Selenium

9.28%5.1μg

3.54 μgvs5.1 μg

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

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3.1%46.8mg

Sodium

64.4%967mg

46.8 mgvs967 mg

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

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5.3%0.58mg

Zinc

4.5%0.5mg

0.58 mgvs0.5 mg

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

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3.42%127g

Water

0.14%5.24g

127 gvs5.24 g

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

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Lets compare vitamin content per 5 ounces of Broccoli vs Puddings, coconut cream, dry mix, regular:

Raw Broccoli has more Vitamin A, 7.1 times more Vitamin B1, 4 times more Vitamin B2, 6.3 times more Vitamin B3, 4.2 times more Vitamin B5, 3.5 times more Vitamin B6, 31.5 times more Vitamin B9, 297.3 times more Vitamin C, 11.1 times more Vitamin E and 1016 times more Vitamin K than Puddings, coconut cream, dry mix, regular.
Both Raw Broccoli as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Puddings, coconut cream, dry mix, regular:

Raw Broccoli has 5.9 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 1.9 times more Phosphorus, 2.4 times more Potassium and 24.1 times more Water than Puddings, coconut cream, dry mix, regular.
While Puddings, coconut cream, dry mix, regular contain 2.9 times more Copper, 2.2 times more Manganese, 1.4 times more Selenium and 20.7 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Puddings, coconut cream, dry mix, regular have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has more Omega 3, 1.6 times more Fiber and 2.8 times more Protein than Puddings, coconut cream, dry mix, regular.
While Puddings, coconut cream, dry mix, regular contain 12.8 times more Energy, 30.7 times more Fat, 99.7 times more Saturated Fat, 12.3 times more Carbohydrate and 47.4 times more Sugars than Raw Broccoli.
Both Raw Broccoli as well as Puddings, coconut cream, dry mix, regular have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliPuddings, coconut cream, dry mix, regularVS Boiled BroccoliBroccoliVS Puddings, lemon, dry mix, instantPuddings, coconut cream, dry mix, regularVS Puddings, lemon, dry mix, instant

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Puddings, coconut cream, dry mix, regular

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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