Comparing Nutrients in 14 ounces Boiled Broccoli VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Boiled Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	4.8% 139kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	62% 20g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	196% 255g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	99% 72g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	4.05% 2.94g	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 72g	g per day for Men 19-50 years
Fiber	34.5% 13g	20% 7.54g	38g per day for Men 19-50 years
Protein	17% 9.45g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	107% 429μg	64.5% 258μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	49% 7.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	72% 86.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	16% 159mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	98% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33.2% 2.66mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	222% 5.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38% 266mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.47% 17.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 14 ounces of Boiled Broccoli have more Vitamin A, 3.5 times more Vitamin B5, 2.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 6.5 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 14 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 2.9 times more Vitamin B1, 1.7 times more Vitamin B2, 5.8 times more Vitamin B3 and 1.3 times more Vitamin E than Boiled and Drained Broccoli.
• 14 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 14 ounces of Boiled Broccoli have 1.4 times more Calcium, 2.6 times more Potassium and 20.4 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 14 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 3.7 times more Copper, 3.9 times more Iron, 6.6 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Selenium, 11.5 times more Sodium and 2.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 2 times more Omega 3 and 1.7 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 14 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 14.3 times more Energy, 60.6 times more Fat, 63.3 times more Saturated Fat, 31.6 times more Omega 6, 9 times more Carbohydrate, 13 times more Sugars and 2.1 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6