Comparing Nutrients in 14 ounces Pie crust, refrigerated, regular, unbaked VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, unbaked	3%	51%	46%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	Boiled Broccoli	Recommended Dietary Allowance
Energy	61% 1766kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	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	156% 203g	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	19% 7.14g	34.5% 13g	38g per day for Men 19-50 years
Protein	21% 11.8g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.54mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	25% 99μg	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	1.32% 0.2mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, unbaked	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	50.6% 4.05mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	31.2% 0.72mg	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	25.5% 179mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	108% 1623mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	2.06% 76.4g	9.57% 354g	3700g per day for Men 19-50 years

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

• Pie crust, refrigerated, regular, unbaked has 2.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Vitamin B2, 2 times more Vitamin B5, 10 times more Vitamin B6, 4.3 times more Vitamin B9, 29 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 14 oz.
• Both Pie crust, refrigerated, regular, unbaked as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pie crust, refrigerated, regular, unbaked vs Boiled Broccoli:

• Pie crust, refrigerated, regular, unbaked has 1.5 times more Iron, 2.5 times more Selenium and 10 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 4 times more Calcium, 1.4 times more Copper, 2.6 times more Magnesium, 1.5 times more Phosphorus, 4 times more Potassium, 2.3 times more Zinc and 4.6 times more Water than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Boiled and Drained Broccoli have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie crust, refrigerated, regular, unbaked has 12.7 times more Energy, 62.1 times more Fat, 121.5 times more Saturated Fat, 58.8 times more Omega 6, 7.1 times more Carbohydrate and 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Fiber than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Boiled and Drained Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Pie crust, refrigerated, regular, unbaked as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 14 oz.