Comparing Nutrients in 100 calories Puddings, all flavors except chocolate, low calorie, regular, dry mixVS Boiled Broccoli

Weight per 100 calories

Puddings, all flavors except chocolate, low calorie, regular, dry mix

28.5g

Boiled Broccoli

286g

Puddings, all flavors except chocolate, low calorie, regular, dry mix have 10 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 100 calories - Puddings, all flavors except chocolate, low calorie, regular, dry mix or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Puddings, all flavors except chocolate, low calorie, regular, dry mix

98%

Boiled Broccoli

23%

68%

100 kcal ▼

Macro Nutrients

Puddings, all flavors except chocolate, low calorie, regular, dry mixvs Boiled Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.029%0.028g

Fat

1.2%1.17g

0.028 gvs1.17 g

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

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0.016%0.005g

Saturated Fat

0.71%0.23g

0.005 gvs0.23 g

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

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0%0g

Omega 3

21.3%0.34g

0 gvs0.34 g

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

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0.084%0.014g

Omega 6

0.86%0.15g

0.014 gvs0.15 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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19%24.5g

Carbohydrate

15.8%20.5g

24.5 gvs20.5 g

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

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1.14%0.83g

Sugars

5.48%3.97g

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

0.83 gvs3.97 g

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

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Fructose

2.9%2.1g

≤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 gvs2.1 g

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

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Glucose

%1.4g

NA gvs1.4 g

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

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Sucrose

%0.23g

NA gvs0.23 g

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

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0.67%0.26g

Fiber

25%9.43g

0.26 gvs9.43 g

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

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0.81%0.46g

Protein

12%6.8g

0.46 gvs6.8 g

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

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Vitamins

Puddings, all flavors except chocolate, low calorie, regular, dry mixvs Boiled Broccoli

0%0μg

Vitamin A

24.4%220μg

RAE, retinol activity equivalents

0 μgvs220 μg

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

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0%0mg

Vitamin B1

15%0.18mg

Thiamine

0 mgvs0.18 mg

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

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0%0mg

Vitamin B2

27%0.35mg

Riboflavin

0 mgvs0.35 mg

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

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0%0mg

Vitamin B3

9.88%1.58mg

Niacin, nicotinic acid, niacinamide

0 mgvs1.58 mg

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

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Vitamin B5

35%1.76mg

Pantothenic acid

NA mgvs1.76 mg

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

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0%0mg

Vitamin B6

44%0.57mg

Pyridoxine

0 mgvs0.57 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%0μg

Vitamin B9

77%309μg

Folates and Folic Acid

0 μgvs309 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

206%185mg

Ascorbic acid

0 mgvs185 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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0.095%0.014mg

Vitamin E

27.6%4.14mg

Tocopherols and Tocotrienols

0.014 mgvs4.14 mg

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

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0.26%0.31μg

Vitamin K

336%403μg

Phytomenadione or phylloquinone

0.31 μgvs403 μg

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

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Minerals

Puddings, all flavors except chocolate, low calorie, regular, dry mixvs Boiled Broccoli

1.4%14mg

Calcium

11.4%114mg

14 mgvs114 mg

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

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1.27%0.011mg

Copper

19.4%0.17mg

0.011 mgvs0.17 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.29%11.4μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs11.4 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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0.18%0.014mg

Iron

24%1.9mg

0.014 mgvs1.9 mg

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

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1.15%4.84mg

Magnesium

14.3%60mg

4.84 mgvs60 mg

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

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Manganese

24%0.55mg

NA mgvs0.55 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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0.49%3.4mg

Phosphorus

27.3%191mg

3.4 mgvs191 mg

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

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0.15%5.13mg

Potassium

24.6%837mg

5.13 mgvs837 mg

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

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0.47%0.26μg

Selenium

8.3%4.57μg

0.26 μgvs4.57 μg

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

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33.5%503mg

Sodium

7.8%117mg

503 mgvs117 mg

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

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0.49%0.054mg

Zinc

11.7%1.3mg

0.054 mgvs1.3 mg

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

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0.08%2.96g

Water

6.9%255g

2.96 gvs255 g

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

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Lets compare vitamin content per 100 calories of Puddings, all flavors except chocolate, low calorie, regular, dry mix vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 290.8 times more Vitamin E and 1286.4 times more Vitamin K than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
Both Puddings, all flavors except chocolate, low calorie, regular, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Puddings, all flavors except chocolate, low calorie, regular, dry mix vs Boiled Broccoli:

Puddings, all flavors except chocolate, low calorie, regular, dry mix have 4.3 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 8.2 times more Calcium, 15.3 times more Copper, 134.4 times more Iron, 12.4 times more Magnesium, 56 times more Phosphorus, 163.2 times more Potassium, 17.8 times more Selenium, 23.8 times more Zinc and 86.1 times more Water than Puddings, all flavors except chocolate, low calorie, regular, dry mix.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Broccoli contains 41.1 times more Fat, more Omega 3, 4.8 times more Sugars, 36.8 times more Fiber and 14.9 times more Protein than Puddings, all flavors except chocolate, low calorie, regular, dry mix.
Both Puddings, all flavors except chocolate, low calorie, regular, dry mix and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Puddings, all flavors except chocolate, low calorie, regular, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Puddings, all flavors except chocolate, low calorie, regular, dry mixVS Puddings, all flavors except chocolate, low calorie, instant, dry mixBoiled BroccoliVS Puddings, all flavors except chocolate, low calorie, instant, dry mixPuddings, all flavors except chocolate, low calorie, regular, dry mixVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 100 calories Puddings, all flavors except chocolate, low calorie, regular, dry mixVS Boiled Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Puddings, all flavors except chocolate, low calorie, regular, dry mix or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: