Comparing Nutrients in 14 ounces Boiled Broccoli VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%

Macro Nutrients

	Boiled Broccoli	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Energy	4.8% 139kcal	69.5% 2016kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	117% 113g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	115% 37g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	34.2% 0.55g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	77.5% 13g	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	172% 223g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	23% 16.8g	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	34.5% 13g	38g per day for Men 19-50 years
Protein	17% 9.45g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	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	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	85.6% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	13.7% 0.18mg	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	67.5% 270μg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Calcium	16% 159mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	42.8% 0.38mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	NA	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	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	124% 1853mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.77% 28.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 14 ounces of Boiled Broccoli have more Vitamin A, 1.4 times more Vitamin B5, 4.4 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 2.7 times more Vitamin E and 18.1 times more Vitamin K than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 4.8 times more Vitamin B1, 1.3 times more Vitamin B2 and 6.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• 14 ounces of Boiled Broccoli have 1.9 times more Calcium, 1.2 times more Magnesium, 2.6 times more Potassium and 12.4 times more Water than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 1.6 times more Copper, 4.2 times more Iron, 4.3 times more Selenium and 11.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain similar levels of Phosphorus and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contain 14.5 times more Energy, 69.7 times more Fat, 117.4 times more Saturated Fat, 65.1 times more Omega 6, 7.8 times more Carbohydrate, 3 times more Sugars and 2.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked offer comparable quantities of Omega 3 and Fiber per 14 ounces.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6