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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	161% 4680kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	296% 287g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	254% 81.3g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	197% 33.5g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	360% 468g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	37% 14g	73.7% 28g	38g per day for Men 19-50 years
Protein	99% 55.2g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	169% 2.2mg	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	193% 770μg	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	20% 200mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	26.8% 910mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	4.8% 178g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Cooked Broccoli Raab 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 Broccoli Raab 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 Broccoli Raab:

• 1 kilogram of Pie crust, deep dish, frozen, unbaked, made with enriched flour has 1.3 times more Vitamin B1 and 1.2 times more Vitamin B3 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 4.7 times more Vitamin B6, 2 times more Vitamin E and 17.1 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 Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per one kilogram.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Cooked Broccoli Raab 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 Broccoli Raab:

• 1 kilogram of Pie crust, deep dish, frozen, unbaked, made with enriched flour has 1.8 times more Iron, 1.3 times more Manganese, 3.5 times more Selenium and 6.3 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 5.9 times more Calcium, 1.8 times more Magnesium, 3.8 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 Broccoli Raab contain similar levels of Copper, Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie crust, deep dish, frozen, unbaked, made with enriched flour has 18.7 times more Energy, 55.3 times more Fat, 91.3 times more Saturated Fat, 108 times more Omega 6, 15 times more Carbohydrate and 1.4 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.7 times more Omega 3 and 2 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6