Comparing Nutrients in 1 kilogram Broccoli Raab VS Pie crust, refrigerated, regular, baked

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Broccoli Raab	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	7.6% 220kcal	174% 5060kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	296% 287g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	346% 111g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	93% 1.48g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	201% 34.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	450% 585g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	37% 14g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Vitamin A	146% 1310μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	80.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	80% 320μg	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	224% 202mg	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	108% 16mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	108% 1080mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	56.7% 0.51mg	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	268% 21.4mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	91% 2.1mg	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	104% 730mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	315% 4720mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	25% 926g	2.15% 79.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pie crust, refrigerated, regular, baked per 1 kg

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

Lets compare vitamin content per 1 kilogram of Broccoli Raab vs Pie crust, refrigerated, regular, baked:

• 1 kilogram of Broccoli Raab has 3.5 times more Vitamin B2, 8.6 times more Vitamin B6, 2.6 times more Vitamin B9, 32.4 times more Vitamin E and 560 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Broccoli Raab and Pie crust, refrigerated, regular, baked provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Pie crust, refrigerated, regular, baked:

• 1 kilogram of Broccoli Raab has 9 times more Calcium, 1.9 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Potassium, 3.5 times more Zinc and 11.6 times more Water than Pie crust, refrigerated, regular, baked.
• While 1 kg of Pie crust, refrigerated, regular, baked contains 4.5 times more Selenium and 14.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Pie crust, refrigerated, regular, baked contain similar levels of Copper per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium
• 1 kilogram of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 1.3 times more Omega 3 and 1.9 times more Fiber than Pie crust, refrigerated, regular, baked.
• While 1 kg of Pie crust, refrigerated, regular, baked contains 23 times more Energy, 58.6 times more Fat, 133.6 times more Saturated Fat, 118 times more Omega 6 and 20.5 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Pie crust, refrigerated, regular, baked offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6