Comparing Nutrients in 14 ounces Boiled Broccoli VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Boiled Broccoli	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	4.8% 139kcal	72% 2092kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	142% 137g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	107% 34.2g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	138% 2.2g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	200% 34g	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	145% 189g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	0.93% 0.67g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	17% 9.45g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pie crust, standard-type, prepared from recipe, 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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	7.63% 0.099mg	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	66.5% 266μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	49% 58.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	16% 159mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	40% 0.36mg	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	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	74.2% 1.7mg	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% 266mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	152% 83.7μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	143% 2151mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Pie crust, standard-type, prepared from recipe, baked:

• Boiled and Drained Broccoli has more Vitamin A, 3.5 times more Vitamin B5, 8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 4.7 times more Vitamin E and 9.5 times more Vitamin K than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 6.2 times more Vitamin B1, 2.3 times more Vitamin B2 and 6 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Pie crust, standard-type, prepared from recipe, baked:

• Boiled and Drained Broccoli has 4 times more Calcium, 1.5 times more Magnesium, 4.4 times more Potassium and 9.1 times more Water than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 1.5 times more Copper, 4.3 times more Iron, 2.2 times more Manganese, 13.2 times more Selenium and 13.2 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Pie crust, standard-type, prepared from recipe, baked have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 8.2 times more Sugars and 1.9 times more Fiber than Pie crust, standard-type, prepared from recipe, baked.
• While Pie crust, standard-type, prepared from recipe, baked contains 15.1 times more Energy, 84.4 times more Fat, 109.1 times more Saturated Fat, 4.7 times more Omega 3, 167.9 times more Omega 6, 6.6 times more Carbohydrate and 2.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.