Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Frozen Chopped Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	8.97% 260kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	256% 248g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	156% 50g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	95% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	495% 643g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	250% 181g	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	11.4% 8.3g	0% 0g	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	% 7.5g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 181g	g per day for Men 19-50 years
Fiber	79% 30g	50% 19g	38g per day for Men 19-50 years
Protein	50% 28g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	201% 32.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	58.5% 0.76mg	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	168% 670μg	163% 650μg	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	627% 564mg	0% 0mg	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	81.3% 12mg	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	56% 560mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	248% 2.23mg	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	101% 8.1mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	560% 13mg	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	71.4% 500mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	314% 4710mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	1.2% 43.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 3.7 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 3.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6.9 times more Vitamin B3 and 1.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B9 per 1 kg.
• Both Frozen Chopped Broccoli, Unprepared as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Frozen Chopped Broccoli, Unprepared has 1.9 times more Calcium, 1.9 times more Potassium and 20.9 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 5.9 times more Copper, 3.2 times more Iron, 1.3 times more Magnesium, 4.4 times more Manganese, 2.3 times more Phosphorus, 19.6 times more Sodium and 2.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Chopped Broccoli, Unprepared has 1.8 times more Omega 3, more Fructose and 1.6 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 19.3 times more Energy, 85.6 times more Fat, 113.6 times more Saturated Fat, 52 times more Omega 6, 13.5 times more Carbohydrate, 13.4 times more Sugars and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.