Comparing Nutrients in 7 ounces Puddings, chocolate, ready-to-eat, fat freeVS Broccoli

Macros Ratio

Protein Fat Carbs

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

89%

Broccoli

27%

65%

7 oz ▼

Macro Nutrients

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

6.36%185kcal

Energy

2.33%67.5kcal

185 kcalvs67.5 kcal

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

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0.61%0.6g

Fat

0.76%0.73g

0.6 gvs0.73 g

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

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0%0g

Saturated Fat

0.71%0.23g

0 gvs0.23 g

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

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0%0g

Omega 3

7.8%0.13g

0 gvs0.13 g

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

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0%0g

Omega 6

0.57%0.097g

0 gvs0.097 g

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

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0.68%2mg

Cholesterol

0%0mg

2 mgvs0 mg

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

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32%41.4g

Carbohydrate

10%13g

41.4 gvs13 g

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

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43%31.3g

Sugars

4.65%3.37g

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

31.3 gvs3.37 g

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

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Fructose

1.86%1.35g

≤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 gvs1.35 g

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

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Glucose

%0.97g

NA gvs0.97 g

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

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Sucrose

%0.2g

NA gvs0.2 g

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

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1.57%0.6g

Fiber

13.6%5.16g

0.6 gvs5.16 g

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

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6.84%3.83g

Protein

10%5.6g

3.83 gvs5.6 g

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

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Vitamins

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

0%0μg

Vitamin A

6.84%61.5μg

RAE, retinol activity equivalents

0 μgvs61.5 μg

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

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2.98%0.036mg

Vitamin B1

11.7%0.14mg

Thiamine

0.036 mgvs0.14 mg

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

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11.3%0.15mg

Vitamin B2

18%0.23mg

Riboflavin

0.15 mgvs0.23 mg

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

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1.08%0.17mg

Vitamin B3

7.93%1.27mg

Niacin, nicotinic acid, niacinamide

0.17 mgvs1.27 mg

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

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5.87%0.29mg

Vitamin B5

22.7%1.14mg

Pantothenic acid

0.29 mgvs1.14 mg

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

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2.44%0.032mg

Vitamin B6

26.7%0.35mg

Pyridoxine

0.032 mgvs0.35 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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1.5%5.95μg

Vitamin B9

31.3%125μg

Folates and Folic Acid

5.95 μgvs125 μg

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

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12.4%0.3μg

Vitamin B12

0%0μg

Cobalamin

0.3 μgvs0 μg

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

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0%0mg

Vitamin C

197%177mg

Ascorbic acid

0 mgvs177 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

10.3%1.55mg

Tocopherols and Tocotrienols

0 mgvs1.55 mg

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

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0.17%0.2μg

Vitamin K

168%202μg

Phytomenadione or phylloquinone

0.2 μgvs202 μg

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

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Minerals

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

7.74%77.4mg

Calcium

9.33%93mg

77.4 mgvs93 mg

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

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18.3%0.16mg

Copper

11%0.097mg

0.16 mgvs0.097 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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42%3.35mg

Iron

18%1.45mg

3.35 mgvs1.45 mg

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

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7.1%29.8mg

Magnesium

9.92%41.7mg

29.8 mgvs41.7 mg

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

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6.73%0.15mg

Manganese

18%0.42mg

0.15 mgvs0.42 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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15.3%107mg

Phosphorus

18.7%131mg

107 mgvs131 mg

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

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12%413mg

Potassium

18.4%627mg

413 mgvs627 mg

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

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5.77%3.18μg

Selenium

9.02%4.96μg

3.18 μgvs4.96 μg

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

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20.4%306mg

Sodium

4.37%65.5mg

306 mgvs65.5 mg

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

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5.4%0.6mg

Zinc

7.4%0.81mg

0.6 mgvs0.81 mg

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

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4.1%151g

Water

4.8%177g

151 gvs177 g

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

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Lets compare vitamin content per 7 ounces of Puddings, chocolate, ready-to-eat, fat free vs Broccoli:

Puddings, chocolate, ready-to-eat, fat free have more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 3.9 times more Vitamin B1, 1.6 times more Vitamin B2, 7.3 times more Vitamin B3, 3.9 times more Vitamin B5, 10.9 times more Vitamin B6, 21 times more Vitamin B9, more Vitamin C, more Vitamin E and 1016 times more Vitamin K than Puddings, chocolate, ready-to-eat, fat free.
Both Puddings, chocolate, ready-to-eat, fat free as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Puddings, chocolate, ready-to-eat, fat free vs Broccoli:

Puddings, chocolate, ready-to-eat, fat free have 1.7 times more Copper, 2.3 times more Iron and 4.7 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 1.4 times more Magnesium, 2.7 times more Manganese, 1.5 times more Potassium, 1.6 times more Selenium and 1.4 times more Zinc than Puddings, chocolate, ready-to-eat, fat free.
Both Puddings, chocolate, ready-to-eat, fat free and Raw Broccoli have similar amounts of Calcium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Puddings, chocolate, ready-to-eat, fat free have 2.7 times more Energy, 3.1 times more Carbohydrate and 9.3 times more Sugars than Raw Broccoli.
While Raw Broccoli contains more Omega 3, 8.7 times more Fiber and 1.5 times more Protein than Puddings, chocolate, ready-to-eat, fat free.
Both Puddings, chocolate, ready-to-eat, fat free as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Puddings, chocolate, ready-to-eat, fat freeVS Frostings, chocolate, creamy, dry mixBroccoliVS Frostings, chocolate, creamy, dry mixPuddings, chocolate, ready-to-eat, fat freeVS Boiled BroccoliBroccoliVS Boiled Broccoli

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Comparing Nutrients in 7 ounces Puddings, chocolate, ready-to-eat, fat freeVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: