Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	3.83% 111kcal	71.3% 2068kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	110% 35g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	86.7% 14.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	160% 208g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	24% 9.13g	38g per day for Men 19-50 years
Protein	22% 12.3g	43.2% 24.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	12.2% 0.16mg	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	93% 373μg	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	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	35% 5.24mg	36.8% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	55.2% 66.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	13% 131mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	39.2% 0.35mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	92% 2.1mg	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	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	104% 1560mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.89% 32.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Boiled Chopped Frozen Broccoli has 3.3 times more Vitamin B6 and 5.3 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 4.8 times more Vitamin B1, 1.6 times more Vitamin B2, 6.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Vitamin E per 14 oz.
• Both Boiled Chopped Frozen Broccoli as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Boiled Chopped Frozen Broccoli has 1.4 times more Calcium, 1.4 times more Potassium and 11 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 2.6 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 7.1 times more Selenium, 35.7 times more Sodium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Boiled Chopped Frozen Broccoli has 1.3 times more Fiber than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 18.6 times more Energy, 265.3 times more Fat, 492.3 times more Saturated Fat, 3.1 times more Omega 3, 285.7 times more Omega 6, 9.8 times more Carbohydrate and 2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 14 oz.