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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pie crust, deep dish, frozen, baked, made with enriched flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	71.3% 2068kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	110% 35g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	86.7% 14.7g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	NA	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	24% 9.13g	34.5% 13g	38g per day for Men 19-50 years
Protein	43.2% 24.2g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, baked, made with enriched flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.4mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	61% 0.79mg	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	93% 373μg	107% 429μg	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	NA	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.8% 5.5mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55.2% 66.3μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, baked, made with enriched flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	9.13% 91mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	39.2% 0.35mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	123% 9.8mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	33.5% 0.77mg	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	43.7% 306mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	104% 1560mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.89% 32.8g	9.57% 354g	3700g per day for Men 19-50 years

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

• Pie crust, deep dish, frozen, baked, made with enriched flour has 4.2 times more Vitamin B1 and 5.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Vitamin B5, 5 times more Vitamin B6 and 8.4 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Boiled and Drained Broccoli have similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per 14 oz.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

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

• Pie crust, deep dish, frozen, baked, made with enriched flour has 1.5 times more Copper, 3.7 times more Iron, 2.7 times more Manganese, 3.1 times more Selenium and 9.6 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.7 times more Calcium, 2.8 times more Potassium and 10.8 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Boiled and Drained Broccoli have similar amounts of Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie crust, deep dish, frozen, baked, made with enriched flour has 14.9 times more Energy, 77.7 times more Fat, 112.2 times more Saturated Fat, 72.8 times more Omega 6, 7.3 times more Carbohydrate and 2.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Fiber than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Boiled and Drained Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 14 oz.