Comparing Nutrients in 1 kilogram Pie crust, refrigerated, regular, unbaked VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, unbaked	3%	51%	46%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	153% 4450kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	262% 255g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	300% 96g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	82% 1.3g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	176% 30g	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	393% 511g	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	47.4% 18g	79% 30g	38g per day for Men 19-50 years
Protein	53% 29.7g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	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	56% 0.67mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	62.5% 250μg	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	3.33% 0.5mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, unbaked	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	128% 10mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	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	64.3% 450mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	273% 4090mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	5.2% 193g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie crust, refrigerated, regular, unbaked vs Cooked Chopped Frozen Broccoli:

• Pie crust, refrigerated, regular, unbaked has 1.2 times more Vitamin B1 and 2.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Vitamin B2, 6.5 times more Vitamin B6, 2.2 times more Vitamin B9, 26.4 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Pie crust, refrigerated, regular, unbaked as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Pie crust, refrigerated, regular, unbaked vs Cooked Chopped Frozen Broccoli:

• Pie crust, refrigerated, regular, unbaked has 1.3 times more Copper, 1.7 times more Iron, 5.7 times more Selenium and 37.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.3 times more Calcium, 1.6 times more Magnesium, 1.9 times more Potassium, 1.4 times more Zinc and 4.7 times more Water than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Boiled Chopped Frozen Broccoli have similar amounts of Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie crust, refrigerated, regular, unbaked has 15.9 times more Energy, 212.2 times more Fat, 533.1 times more Saturated Fat, 3.1 times more Omega 3, 230.6 times more Omega 6 and 9.6 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Fiber than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 kg.
• Both Pie crust, refrigerated, regular, unbaked as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 1 kg.