Comparing Nutrients in 14 ounces Pie crust, refrigerated, regular, unbaked VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, unbaked	3%	51%	46%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	61% 1766kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	104% 101g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	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	156% 203g	16.3% 21.2g	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	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	21% 11.8g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	Cooked Chopped 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	22% 0.27mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.4% 4.54mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	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	25% 99μg	55.6% 222μg	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	0% 0μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, unbaked	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	15% 0.13mg	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	50.6% 4.05mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	31.2% 0.72mg	38.5% 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	25.5% 179mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	108% 1623mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.06% 76.4g	9.73% 360g	3700g per day for Men 19-50 years

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

• Pie crust, refrigerated, regular, unbaked has 1.2 times more Vitamin B1 and 2.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Vitamin B2, 6.5 times more Vitamin B6, 2.2 times more Vitamin B9, 26.4 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Pie crust, refrigerated, regular, unbaked as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Pie crust, refrigerated, regular, unbaked vs Cooked Chopped Frozen Broccoli:

• Pie crust, refrigerated, regular, unbaked has 1.3 times more Copper, 1.7 times more Iron, 5.7 times more Selenium and 37.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Calcium, 1.6 times more Magnesium, 1.9 times more Potassium, 1.4 times more Zinc and 4.7 times more Water than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Boiled Chopped Frozen Broccoli have similar amounts of Manganese and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie crust, refrigerated, regular, unbaked has 15.9 times more Energy, 212.2 times more Fat, 533.1 times more Saturated Fat, 3.1 times more Omega 3, 230.6 times more Omega 6 and 9.6 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Fiber than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 14 oz.
• Both Pie crust, refrigerated, regular, unbaked as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 14 oz.