Comparing Nutrients in 14 ounces Pie crust, standard-type, frozen, ready-to-bake, enriched, baked VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	69.5% 2016kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	117% 113g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	115% 37g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	34.2% 0.55g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	77.5% 13g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 223g	14.6% 19g	130g per day for Men 19-50 years
Sugars	23% 16.8g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	31.3% 12g	38g per day for Men 19-50 years
Protein	46% 25.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.6% 13.7mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	67.5% 270μg	66.5% 266μg	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	0% 0mg	249% 224mg	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	14.3% 2.14mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	42.8% 0.38mg	16.8% 0.15mg	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	139% 11mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	NA	50.7% 1.17mg	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	46.5% 325mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	124% 1853mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.77% 28.5g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Frozen Chopped Broccoli:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 5.7 times more Vitamin B1, 1.6 times more Vitamin B2, 7.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.9 times more Vitamin B6, more Vitamin C, 2.3 times more Vitamin E and 10.4 times more Vitamin K than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 14 oz.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Pie crust, standard-type, frozen, ready-to-bake, enriched, baked vs Frozen Chopped Broccoli:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 2.6 times more Copper, 3.5 times more Iron, 1.6 times more Phosphorus, 2.4 times more Selenium and 19.5 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.7 times more Calcium, 1.9 times more Potassium and 12.7 times more Water than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked has 19.5 times more Energy, 98.6 times more Fat, 210.8 times more Saturated Fat, 1.3 times more Omega 3, 107.1 times more Omega 6, 11.8 times more Carbohydrate, 3.1 times more Sugars and 2.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 14 oz.
• Both Pie crust, standard-type, frozen, ready-to-bake, enriched, baked as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.