Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Pie crust, refrigerated, regular, unbaked

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pie crust, refrigerated, regular, unbaked	3%	51%	46%

Macro Nutrients

	Frozen Broccoli Spears	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Energy	10% 290kcal	153% 4450kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	262% 255g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	300% 96g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	393% 511g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	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	47.4% 18g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	15.4% 0.2mg	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	235% 940μg	62.5% 250μg	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	759% 683mg	NA	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	90% 13.5mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Calcium	41% 410mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	50% 0.45mg	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	90% 7.2mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	78.7% 1.8mg	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	84.3% 590mg	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	24.5% 906g	5.2% 193g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pie crust, refrigerated, regular, unbaked per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Pie crust, refrigerated, regular, unbaked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Pie crust, refrigerated, regular, unbaked:

• 1 kilogram of Frozen Broccoli Spears has 2.2 times more Vitamin B2, 8.8 times more Vitamin B6, 3.8 times more Vitamin B9, 27 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• While 1 kg of Pie crust, refrigerated, regular, unbaked contains 2.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie crust, refrigerated, regular, unbaked provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Pie crust, refrigerated, regular, unbaked:

• 1 kilogram of Frozen Broccoli Spears has 4.1 times more Calcium, 2 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 3.4 times more Potassium, 1.7 times more Zinc and 4.7 times more Water than Pie crust, refrigerated, regular, unbaked.
• While 1 kg of Pie crust, refrigerated, regular, unbaked contains 1.3 times more Copper, 1.4 times more Iron, 2.1 times more Selenium and 24.1 times more Sodium than Frozen Broccoli Spears.
• 1 kilogram of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.7 times more Fiber than Pie crust, refrigerated, regular, unbaked.
• While 1 kg of Pie crust, refrigerated, regular, unbaked contains 15.3 times more Energy, 74.9 times more Fat, 184.5 times more Saturated Fat, 81 times more Omega 6 and 9.6 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie crust, refrigerated, regular, unbaked offer comparable quantities of Omega 3 and Protein per one kilogram.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6