Comparing Nutrients in 14 ounces Broccoli VS Pie, mince, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pie, mince, prepared from recipe	3%	32%	65%

Macro Nutrients

	Broccoli	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Energy	4.65% 135kcal	39.6% 1147kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	33.3% 10.6g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	44.7% 0.71g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	62% 10.6g	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	147% 191g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	155% 112g	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	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	29.5% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	20% 0.26mg	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	23% 91μg	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	393% 354mg	26% 23.4mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	18% 21.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Calcium	18.7% 187mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	50% 0.45mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	45.4% 1.04mg	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% 167mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	47.6% 26μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	67.2% 1008mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	9.58% 354g	4% 148g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Pie, mince, prepared from recipe:

• Raw Broccoli has 31 times more Vitamin A, 5.7 times more Vitamin B5, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9, 15.1 times more Vitamin C, 5.2 times more Vitamin E and 18.8 times more Vitamin K than Pie, mince, prepared from recipe.
• While Pie, mince, prepared from recipe contains 2.1 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Pie, mince, prepared from recipe have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Broccoli as well as Pie, mince, prepared from recipe have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Pie, mince, prepared from recipe:

• Raw Broccoli has 2.1 times more Calcium, 1.5 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Zinc and 2.4 times more Water than Pie, mince, prepared from recipe.
• While Pie, mince, prepared from recipe contains 2.3 times more Copper, 2 times more Iron, 1.3 times more Manganese, 2.6 times more Selenium and 7.7 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Pie, mince, prepared from recipe contains 8.5 times more Energy, 29.2 times more Fat, 23.5 times more Saturated Fat, 2.9 times more Omega 3, 54.3 times more Omega 6, 7.2 times more Carbohydrate and 16.7 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Pie, mince, prepared from recipe have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Broccoli as well as Pie, mince, prepared from recipe have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.