Comparing Nutrients in 1 kilogram Pie crust, refrigerated, regular, baked VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	174% 5060kcal	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	346% 111g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	93% 1.48g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	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	450% 585g	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	61% 34g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	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	117% 1.4mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.3% 13mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	80% 320μg	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	3.33% 0.5mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	12% 120mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	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	144% 11.5mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	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	74.3% 520mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	24.4% 830mg	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	315% 4720mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	2.15% 79.6g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, refrigerated, regular, baked VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie crust, refrigerated, regular, baked 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, refrigerated, regular, baked vs Cooked Broccoli Raab:

• 1 kg of Cooked Broccoli Raab contains 3.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5, 11 times more Vitamin B6, 2.2 times more Vitamin B9, 50.6 times more Vitamin E and 640 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Cooked Broccoli Raab provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Pie crust, refrigerated, regular, baked as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Pie crust, refrigerated, regular, baked vs Cooked Broccoli Raab:

• 1 kilogram of Pie crust, refrigerated, regular, baked has 3.5 times more Selenium and 8.4 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 9.8 times more Calcium, 1.5 times more Copper, 3 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 4.1 times more Potassium, 2.5 times more Zinc and 11.5 times more Water than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Cooked Broccoli Raab contain similar levels of Iron per one kilogram.
• 1 kilogram of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie crust, refrigerated, regular, baked has 20.2 times more Energy, 55.2 times more Fat, 124.6 times more Saturated Fat, 110.4 times more Omega 6 and 18.8 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.4 times more Omega 3 and 2 times more Fiber than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Cooked Broccoli Raab offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6