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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	11.7% 340kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	256% 248g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	156% 50g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	95% 16g	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	495% 643g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	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	% 181g	g per day for Men 19-50 years
Fiber	68.4% 26g	50% 19g	38g per day for Men 19-50 years
Protein	50.4% 28g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pie Crust, Cookie-type, Graham Cracker, 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	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	201% 32.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	158% 630μg	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	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	123% 18.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	182% 218μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	47% 470mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	91% 7.3mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	94% 660mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	33.2% 1130mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	314% 4710mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	24% 893g	1.2% 43.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 3.2 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 4.7 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5 times more Vitamin B3 and 2.4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Broccoli 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 Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw Broccoli has 1.6 times more Calcium, 2.8 times more Potassium and 20.4 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 4.6 times more Copper, 3.6 times more Iron, 6.1 times more Manganese, 1.8 times more Phosphorus, 14.3 times more Sodium and 3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Magnesium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.4 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 14.7 times more Energy, 67.1 times more Fat, 43.9 times more Saturated Fat, 32.9 times more Omega 6, 9.7 times more Carbohydrate, 10.7 times more Sugars and 1.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Omega 3 per 1 kg.
• Both Raw Broccoli as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.