Comparing Nutrients in 14 ounces Pie crust, refrigerated, regular, baked VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	69.3% 2008kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	117% 114g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	138% 44g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 232g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	31.3% 12g	38g per day for Men 19-50 years
Protein	24% 13.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	39.7% 0.52mg	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	31.8% 127μg	29.8% 119μg	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	177% 159mg	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	1.32% 0.2mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	19% 0.17mg	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	57% 4.56mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	56% 1.3mg	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	29.5% 206mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	125% 1873mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.85% 31.6g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, refrigerated, regular, baked VS Boiled Spears Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie crust, refrigerated, regular, baked versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Pie crust, refrigerated, regular, baked vs Boiled Spears Frozen Broccoli:

• 14 ounces of Pie crust, refrigerated, regular, baked have 2.5 times more Vitamin B1 and 2.8 times more Vitamin B3 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 2.2 times more Vitamin B2, 6.5 times more Vitamin B6, 26.4 times more Vitamin E and 220.3 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Pie crust, refrigerated, regular, baked as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Pie crust, refrigerated, regular, baked vs Boiled Spears Frozen Broccoli:

• 14 ounces of Pie crust, refrigerated, regular, baked have 1.9 times more Iron, 2.4 times more Selenium and 19.7 times more Sodium than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 4.3 times more Calcium, 2.2 times more Magnesium, 1.6 times more Manganese, 2.2 times more Potassium, 1.4 times more Zinc and 11.4 times more Water than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Spears Frozen Broccoli contain similar levels of Copper and Phosphorus per 14 ounces.
• 14 ounces of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie crust, refrigerated, regular, baked have 18.1 times more Energy, 260.8 times more Fat, 615.9 times more Saturated Fat, 3.5 times more Omega 3, 263.3 times more Omega 6 and 10.9 times more Carbohydrate than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 2.1 times more Fiber than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6