Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Pie crust, standard-type, prepared from recipe, unbaked

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pie crust, standard-type, prepared from recipe, unbaked	5%	59%	36%

Macro Nutrients

	Frozen Chopped Broccoli	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Energy	3.56% 103kcal	64% 1861kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	126% 122g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	95% 30.5g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	123% 1.97g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	178% 30.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	129% 168g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	0.82% 0.6g	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	4.54% 3.3g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	20% 11g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	6.7% 0.087mg	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	66.5% 266μg	70.4% 282μg	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	249% 224mg	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	32.3% 4.84mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pie crust, standard-type, prepared from recipe, unbaked	Recommended Dietary Allowance
Calcium	22.2% 222mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	35.7% 0.32mg	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	40% 3.2mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	66% 1.52mg	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	28.3% 198mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	136% 74.6μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	128% 1913mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	9.8% 363g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Pie crust, standard-type, prepared from recipe, unbaked per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Chopped Broccoli versus 14 oz of Pie crust, standard-type, prepared from recipe, unbaked to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Chopped Broccoli have more Vitamin A, 1.8 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C, 4.4 times more Vitamin E and 6.1 times more Vitamin K than Pie crust, standard-type, prepared from recipe, unbaked.
• While 14 oz of Pie crust, standard-type, prepared from recipe, unbaked contain 6.6 times more Vitamin B1, 2.6 times more Vitamin B2 and 6.3 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pie crust, standard-type, prepared from recipe, unbaked provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Frozen Chopped Broccoli, Unprepared as well as Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Pie crust, standard-type, prepared from recipe, unbaked:

• 14 ounces of Frozen Chopped Broccoli have 6.2 times more Calcium, 1.5 times more Magnesium, 3.6 times more Potassium, 1.2 times more Zinc and 4.6 times more Water than Pie crust, standard-type, prepared from recipe, unbaked.
• While 14 oz of Pie crust, standard-type, prepared from recipe, unbaked contain 2.1 times more Copper, 3.2 times more Iron, 1.3 times more Manganese, 6.7 times more Selenium and 20.1 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pie crust, standard-type, prepared from recipe, unbaked contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Pie crust, standard-type, prepared from recipe, unbaked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Pie crust, standard-type, prepared from recipe, unbaked contain 18 times more Energy, 106.2 times more Fat, 174.4 times more Saturated Fat, 4.7 times more Omega 3, 245.9 times more Omega 6, 8.8 times more Carbohydrate and 2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pie crust, standard-type, prepared from recipe, unbaked offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6