Comparing Nutrients in 1 kilogram Boiled Broccoli VS Pie, fried pies, lemon

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pie, fried pies, lemon	4%	44%	52%

Macro Nutrients

	Boiled Broccoli	Pie, fried pies, lemon	Recommended Dietary Allowance
Energy	12% 350kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	166% 161g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	76.8% 24.6g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	355% 5.68g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	283% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	328% 426g	130g per day for Men 19-50 years
Sugars	19% 14g	NA	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	68.4% 26g	38g per day for Men 19-50 years
Protein	42.5% 24g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pie, fried pies, lemon	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	89% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	23% 0.3mg	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	270% 1080μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33.3% 0.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pie, fried pies, lemon	Recommended Dietary Allowance
Calcium	40% 400mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	52.2% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	153% 12mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	97% 2.24mg	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	96% 670mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	249% 3740mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	24% 893g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Pie, fried pies, lemon per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Pie, fried pies, lemon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Pie, fried pies, lemon:

• 1 kilogram of Boiled Broccoli has 38.5 times more Vitamin A, 5.6 times more Vitamin B5, 6.7 times more Vitamin B6, 6 times more Vitamin B9 and more Vitamin C than Pie, fried pies, lemon.
• While 1 kg of Pie, fried pies, lemon contains 2.2 times more Vitamin B1, 2.6 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pie, fried pies, lemon provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Broccoli have insufficient amounts of Vitamin B12
• 1 kilogram of Pie, fried pies, lemon have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 kilogram for Boiled Broccoli vs Pie, fried pies, lemon:

• 1 kilogram of Boiled Broccoli has 1.8 times more Calcium, 1.3 times more Copper, 2.1 times more Magnesium, 1.6 times more Phosphorus, 4.5 times more Potassium, 2 times more Zinc and 2.4 times more Water than Pie, fried pies, lemon.
• While 1 kg of Pie, fried pies, lemon contains 1.8 times more Iron, 1.5 times more Selenium and 9.1 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pie, fried pies, lemon contain similar levels of Manganese per one kilogram.
• 1 kilogram of Pie, fried pies, lemon lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.3 times more Fiber than Pie, fried pies, lemon.
• While 1 kg of Pie, fried pies, lemon contains 9 times more Energy, 39.3 times more Fat, 31.1 times more Saturated Fat, 4.8 times more Omega 3, 94.3 times more Omega 6, 5.9 times more Carbohydrate and 1.3 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6