Comparing Nutrients in 14 ounces Broccoli VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Broccoli	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	4.65% 135kcal	40.8% 1183kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	68% 66g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	86.5% 27.7g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	34.3% 5.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	114% 148g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	101% 73.5g	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	3.72% 2.7g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	20% 11g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	20.8% 0.27mg	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	62.5% 250μg	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	20% 0.48μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.97% 24IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	18.7% 187mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	30% 0.27mg	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	36.2% 2.9mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	75.6% 1.74mg	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	37.4% 262mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	54% 810mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	9.58% 354g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Pie, coconut creme, commercially prepared per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli versus 14 oz of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli vs Pie, coconut creme, commercially prepared:

• 14 ounces of Broccoli have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C, 5.2 times more Vitamin E and 19.2 times more Vitamin K than Pie, coconut creme, commercially prepared.
• While 14 oz of Pie, coconut creme, commercially prepared contain more Vitamin B12 than Raw Broccoli.
• Both Broccoli and Pie, coconut creme, commercially prepared provide similar amounts of Vitamin A per 14 ounces.
• 14 ounces of Broccoli have insufficient amounts of Vitamin B12
• 14 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Broccoli as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli vs Pie, coconut creme, commercially prepared:

• 14 ounces of Broccoli have 1.6 times more Calcium, 4.9 times more Potassium and 2.1 times more Water than Pie, coconut creme, commercially prepared.
• While 14 oz of Pie, coconut creme, commercially prepared contain 1.4 times more Copper, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Selenium and 6.2 times more Sodium than Raw Broccoli.
• Both Broccoli and Pie, coconut creme, commercially prepared contain similar levels of Iron, Magnesium and Zinc per 14 ounces.
• 14 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Broccoli have 2 times more Fiber and 1.3 times more Protein than Pie, coconut creme, commercially prepared.
• While 14 oz of Pie, coconut creme, commercially prepared contain 8.8 times more Energy, 44.9 times more Fat, 61.2 times more Saturated Fat, 30 times more Omega 6, 5.6 times more Carbohydrate and 10.9 times more Sugars than Raw Broccoli.
• Both Broccoli and Pie, coconut creme, commercially prepared offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Broccoli provide inadequate amounts of Energy and Omega 6