Comparing Nutrients in 1 kilogram Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	161% 4680kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	296% 287g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	254% 81.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	197% 33.5g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	360% 468g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	37% 14g	79% 30g	38g per day for Men 19-50 years
Protein	99% 55.2g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	193% 770μg	140% 560μg	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	NA	446% 401mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	82.7% 12.4mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	20% 200mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	37.8% 0.34mg	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	283% 22.6mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	97% 2.23mg	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	97% 680mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	4.8% 178g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie crust, deep dish, frozen, unbaked, made with enriched flour versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Pie crust, deep dish, frozen, unbaked, made with enriched flour has 4.1 times more Vitamin B1, 1.8 times more Vitamin B2, 5.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.8 times more Vitamin B6 and 5.9 times more Vitamin K than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin E per one kilogram.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Pie crust, deep dish, frozen, unbaked, made with enriched flour has 2.3 times more Copper, 3.7 times more Iron, 2.1 times more Manganese, 1.4 times more Phosphorus, 6.4 times more Selenium, 32.1 times more Sodium and 1.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.7 times more Calcium, 1.6 times more Potassium and 5.1 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie crust, deep dish, frozen, unbaked, made with enriched flour has 16.7 times more Energy, 239.5 times more Fat, 451.6 times more Saturated Fat, 2.7 times more Omega 3, 257.6 times more Omega 6, 8.7 times more Carbohydrate and 1.8 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.1 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6