Comparing Nutrients in 14 ounces Boiled Broccoli VS Pie crust, deep dish, frozen, unbaked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Boiled Broccoli	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Energy	4.8% 139kcal	64% 1857kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	118% 114g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	101% 32.3g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	28.5% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	78% 13.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	143% 186g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	17% 9.45g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	34% 306μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	14.3% 0.19mg	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	76.4% 306μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	33% 4.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	49.6% 59.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Recommended Dietary Allowance
Calcium	16% 159mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	35% 0.31mg	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	112% 8.97mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	82% 1.9mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	10.6% 361mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	93% 1401mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.9% 70.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Pie crust, deep dish, frozen, unbaked, made with enriched flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 14 ounces of Boiled Broccoli have 1.7 times more Vitamin B5, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 9.4 times more Vitamin K than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 14 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 3.6 times more Vitamin B1 and 4.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pie crust, deep dish, frozen, unbaked, made with enriched flour provide similar amounts of Vitamin B2 and Vitamin E per 14 ounces.
• Both Boiled and Drained Broccoli as well as Pie crust, deep dish, frozen, unbaked, made with enriched flour have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Pie crust, deep dish, frozen, unbaked, made with enriched flour:

• 14 ounces of Boiled Broccoli have 2 times more Calcium, 1.4 times more Magnesium, 3.2 times more Potassium and 5 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 14 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 1.3 times more Copper, 3.4 times more Iron, 2.5 times more Manganese, 2.8 times more Selenium and 8.6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pie crust, deep dish, frozen, unbaked, made with enriched flour contain similar levels of Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 2.4 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• While 14 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour contain 13.4 times more Energy, 70.1 times more Fat, 102.9 times more Saturated Fat, 65.7 times more Omega 6, 6.5 times more Carbohydrate and 2.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pie crust, deep dish, frozen, unbaked, made with enriched flour offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6