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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	3.83% 111kcal	68.6% 1988kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	62% 20g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	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	16.3% 21.2g	196% 255g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 72g	g per day for Men 19-50 years
Fiber	31.3% 12g	20% 7.54g	38g per day for Men 19-50 years
Protein	22% 12.3g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	49% 7.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	72% 86.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	13% 131mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	98% 0.89mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	30.3% 2.42mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	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	27.8% 194mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	125% 1869mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.47% 17.3g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 14 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 4 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 3.3 times more Vitamin B1, 2.6 times more Vitamin B2, 7 times more Vitamin B3 and 1.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Potassium and 20.8 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 6.6 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 5.8 times more Manganese, 2.4 times more Phosphorus, 3.7 times more Selenium, 42.8 times more Sodium and 4.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain similar levels of Calcium per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.6 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 17.9 times more Energy, 206.9 times more Fat, 277.7 times more Saturated Fat, 1.4 times more Omega 3, 123.9 times more Omega 6, 12 times more Carbohydrate, 12.3 times more Sugars and 1.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6