Comparing Nutrients in 1 kilogram Cooked Chopped Frozen Broccoli VS Pie, mince, prepared from recipe

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie, mince, prepared from recipe	3%	32%	65%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Energy	9.66% 280kcal	100% 2890kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	84% 27g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	157% 26.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	369% 480g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	390% 283g	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	79% 30g	68.4% 26g	38g per day for Men 19-50 years
Protein	55.4% 31g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	74.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	50% 0.65mg	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	140% 560μg	57.5% 230μg	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	446% 401mg	65.6% 59mg	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	88% 13mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie, mince, prepared from recipe	Recommended Dietary Allowance
Calcium	33% 330mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	126% 1.13mg	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	76.3% 6.1mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	114% 2.63mg	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	70% 490mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	41.8% 1420mg	59.7% 2030mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	24.5% 907g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pie, mince, prepared from recipe per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Chopped Frozen Broccoli versus 1 kg of Pie, mince, prepared from recipe to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Chopped Frozen Broccoli vs Pie, mince, prepared from recipe:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 51 times more Vitamin A, 2.7 times more Vitamin B5, 2 times more Vitamin B6, 2.4 times more Vitamin B9, 6.8 times more Vitamin C, 8.8 times more Vitamin E and 16.3 times more Vitamin K than Pie, mince, prepared from recipe.
• While 1 kg of Pie, mince, prepared from recipe contains 2.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.6 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• 1 kilogram of Pie, mince, prepared from recipe have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Pie, mince, prepared from recipe have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Chopped Frozen Broccoli vs Pie, mince, prepared from recipe:

• 1 kilogram of Cooked Chopped Frozen Broccoli has 1.5 times more Calcium, 1.3 times more Zinc and 2.4 times more Water than Pie, mince, prepared from recipe.
• While 1 kg of Pie, mince, prepared from recipe contains 3.3 times more Copper, 2.4 times more Iron, 1.4 times more Potassium, 9.4 times more Selenium and 23.1 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie, mince, prepared from recipe contain similar levels of Magnesium, Manganese and Phosphorus per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pie, mince, prepared from recipe contains 10.3 times more Energy, 90 times more Fat, 149 times more Saturated Fat, 4.3 times more Omega 3, 204.7 times more Omega 6, 9 times more Carbohydrate and 19.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie, mince, prepared from recipe offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6