Comparing Nutrients in 5 ounces Puddings, rice, dry mixVS Broccoli

Macros Ratio

Protein Fat Carbs

Puddings, rice, dry mix

97%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Puddings, rice, dry mixvs Broccoli

18.4%533kcal

Energy

1.66%48kcal

533 kcalvs48 kcal

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

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0.15%0.14g

Fat

0.54%0.52g

0.14 gvs0.52 g

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

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Saturated Fat

0.5%0.16g

NA gvs0.16 g

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

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Omega 3

5.6%0.089g

NA gvs0.089 g

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

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Omega 6

0.41%0.069g

NA gvs0.069 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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99%129g

Carbohydrate

7.24%9.4g

129 gvs9.4 g

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

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Sugars

3.32%2.4g

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

NA gvs2.4 g

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

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Fructose

1.33%0.96g

≤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 gvs0.96 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.14g

NA gvs0.14 g

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

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2.6%0.99g

Fiber

9.7%3.7g

0.99 gvs3.7 g

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

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6.83%3.83g

Protein

7.14%4g

3.83 gvs4 g

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

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Vitamins

Puddings, rice, dry mixvs Broccoli

0%0μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

0 μgvs44 μg

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

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29.3%0.35mg

Vitamin B1

8.4%0.1mg

Thiamine

0.35 mgvs0.1 mg

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

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1.3%0.017mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.017 mgvs0.17 mg

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

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18%2.85mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

2.85 mgvs0.91 mg

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

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3.06%0.15mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.15 mgvs0.81 mg

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

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1.4%0.018mg

Vitamin B6

19%0.25mg

Pyridoxine

0.018 mgvs0.25 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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0.35%1.4μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

1.4 μgvs89.3 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

140%126mg

Ascorbic acid

0 mgvs126 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

NA mgvs1.1 mg

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

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Vitamin K

120%144μg

Phytomenadione or phylloquinone

NA μgvs144 μg

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

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Minerals

Puddings, rice, dry mixvs Broccoli

2%20mg

Calcium

6.66%66.6mg

20 mgvs66.6 mg

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

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9.76%0.088mg

Copper

7.7%0.069mg

0.088 mgvs0.069 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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31.7%2.54mg

Iron

13%1.03mg

2.54 mgvs1.03 mg

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

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2.7%11.3mg

Magnesium

7.1%29.8mg

11.3 mgvs29.8 mg

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

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18.5%0.43mg

Manganese

13%0.3mg

0.43 mgvs0.3 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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7.9%55.3mg

Phosphorus

13.4%94mg

55.3 mgvs94 mg

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

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0.21%7.1mg

Potassium

13%448mg

7.1 mgvs448 mg

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

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1.3%0.71μg

Selenium

6.44%3.54μg

0.71 μgvs3.54 μg

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

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34.6%519mg

Sodium

3.1%46.8mg

519 mgvs46.8 mg

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

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4%0.44mg

Zinc

5.3%0.58mg

0.44 mgvs0.58 mg

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

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0.18%6.8g

Water

3.42%127g

6.8 gvs127 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 Puddings, rice, dry mix vs Broccoli:

Puddings, rice, dry mix have 3.5 times more Vitamin B1 and 3.2 times more Vitamin B3 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 9.8 times more Vitamin B2, 5.3 times more Vitamin B5, 13.5 times more Vitamin B6, 63 times more Vitamin B9 and more Vitamin C than Puddings, rice, dry mix.
Both Puddings, rice, dry mix as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Puddings, rice, dry mix vs Broccoli:

Puddings, rice, dry mix have 1.3 times more Copper, 2.5 times more Iron, 1.4 times more Manganese and 11.1 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 3.4 times more Calcium, 2.6 times more Magnesium, 1.7 times more Phosphorus, 63.2 times more Potassium, 5 times more Selenium, 1.3 times more Zinc and 18.6 times more Water than Puddings, rice, dry mix.

Comparison of macro-nutrients per 5 ounces:

Puddings, rice, dry mix have 11.1 times more Energy and 13.7 times more Carbohydrate than Raw Broccoli.
While Raw Broccoli contains 3.7 times more Fiber than Puddings, rice, dry mix.
Both Puddings, rice, dry mix and Raw Broccoli have similar amounts of Protein per 5 oz.
Both Puddings, rice, dry mix as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Puddings, rice, dry mixVS Puddings, tapioca, dry mixBroccoliVS Puddings, tapioca, dry mixPuddings, rice, dry mixVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 5 ounces Puddings, rice, dry mixVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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