Comparing Nutrients in 14 ounces Broccoli VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Broccoli	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	4.65% 135kcal	43.2% 1254kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	30.5% 9.75g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	141% 2.25g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	112% 19g	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	130% 169g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	117% 85g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	20% 11g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	35.3% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	9.16% 0.12mg	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	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.2% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	5.73% 5.16mg	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	20.6% 3.1mg	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	18.7% 187mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	20.7% 0.19mg	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	60.5% 4.84mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	38.7% 0.89mg	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	24.4% 171mg	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	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	88% 1322mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.58% 354g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Pie, fried pies, fruit:

• Raw Broccoli has 6.2 times more Vitamin A, 5.2 times more Vitamin B5, 5.8 times more Vitamin B6, 3.5 times more Vitamin B9, 68.6 times more Vitamin C and 24.8 times more Vitamin K than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 2 times more Vitamin B1, 2.2 times more Vitamin B3, more Vitamin B12 and 2.2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Pie, fried pies, fruit have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Broccoli as well as Pie, fried pies, fruit have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Pie, fried pies, fruit:

• Raw Broccoli has 2.1 times more Calcium, 2.1 times more Magnesium, 1.5 times more Phosphorus, 4.9 times more Potassium, 1.8 times more Zinc and 2.4 times more Water than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 1.7 times more Iron and 10.1 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Pie, fried pies, fruit have similar amounts of Copper, Manganese and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie, fried pies, fruit contain 9.3 times more Energy, 43.5 times more Fat, 21.6 times more Saturated Fat, 9 times more Omega 3, 98.1 times more Omega 6, 6.4 times more Carbohydrate and 12.6 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Pie, fried pies, fruit have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Broccoli as well as Pie, fried pies, fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.