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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	62.5% 1814kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	119% 116g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	188% 3g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	238% 40.5g	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	135% 175g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	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	9.4% 3.57g	31.3% 12g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	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	16.5% 0.2mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	9.92% 39.7μg	66.5% 266μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	19% 1.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	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	30% 210mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	152% 2286mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, frozen, ready-to-bake, unenriched VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched versus 14 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 9.6 times more Vitamin B2, 1.8 times more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Frozen Chopped Broccoli provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have 1.8 times more Copper, 1.9 times more Manganese and 24 times more Sodium than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 3.1 times more Calcium, 2.1 times more Iron, 2.2 times more Potassium, 1.6 times more Zinc and 4.4 times more Water than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Frozen Chopped Broccoli contain similar levels of Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have 17.6 times more Energy, 100.7 times more Fat, 99 times more Saturated Fat, 7.2 times more Omega 3, 329.4 times more Omega 6, 9.2 times more Carbohydrate and 1.4 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 3.3 times more Fiber than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6