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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 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.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 1 kg.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 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.
• While Frozen Chopped Broccoli, Unprepared contains 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.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Frozen Chopped Broccoli, Unprepared have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 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.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Omega 3, more Fructose and 1.6 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.