Comparing Nutrients in 1 kilogram Broccoli VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Broccoli	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	11.7% 340kcal	167% 4840kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	231% 224g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	148% 47.3g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	496% 645g	130g per day for Men 19-50 years
Sugars	23.4% 17g	363% 263g	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	9.38% 6.8g	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	% 4.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 1g	% 195g	g per day for Men 19-50 years
Fiber	68.4% 26g	71% 27g	38g per day for Men 19-50 years
Protein	50.4% 28g	109% 60.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	280% 3.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	204% 2.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	33% 0.43mg	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	158% 630μg	180% 720μg	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	991% 892mg	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	52% 7.8mg	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	152% 182μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	47% 470mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	856% 7.7mg	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	91% 7.3mg	538% 43mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	797% 18.3mg	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	94% 660mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	55% 1870mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	335% 5030mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	191% 21mg	11mg per day for Men 19-50 years
Water	24% 893g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Raw Broccoli has more Vitamin A, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin C and 5.6 times more Vitamin K than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 4.7 times more Vitamin B1, 2.3 times more Vitamin B2, 4.8 times more Vitamin B3 and 2.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Broccoli as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Raw Broccoli has 1.5 times more Calcium, 1.7 times more Potassium and 17.9 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 15.7 times more Copper, 5.9 times more Iron, 1.9 times more Magnesium, 8.7 times more Manganese, 1.8 times more Phosphorus, 15.2 times more Sodium and 5.1 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie Crust, Cookie-type, Chocolate, Ready Crust contains 14.2 times more Energy, 60.6 times more Fat, 41.4 times more Saturated Fat, 40.2 times more Omega 6, 9.7 times more Carbohydrate, 15.5 times more Sugars and 2.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Raw Broccoli as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.