Comparing Nutrients in 1 kilogram Pie, fried pies, cherry VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, cherry	4%	44%	52%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie, fried pies, cherry	Broccoli	Recommended Dietary Allowance
Energy	109% 3160kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	166% 161g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	76.8% 24.6g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	355% 5.68g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	328% 426g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	68.4% 26g	68.4% 26g	38g per day for Men 19-50 years
Protein	53.6% 30g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, cherry	Broccoli	Recommended Dietary Allowance
Vitamin A	10% 90μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	135% 1.75mg	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	45% 180μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	991% 892mg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, cherry	Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	54.4% 0.49mg	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	153% 12mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	91% 2.1mg	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	61.4% 430mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	249% 3740mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	10% 376g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, fried pies, cherry vs Broccoli:

• Pie, fried pies, cherry have 2 times more Vitamin B1, 2.2 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Vitamin A, 5.2 times more Vitamin B5, 5.8 times more Vitamin B6, 3.5 times more Vitamin B9 and 68.6 times more Vitamin C than Pie, fried pies, cherry.
• Both Pie, fried pies, cherry and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.

Comparing minerals per 1 kilogram for Pie, fried pies, cherry vs Broccoli:

• Pie, fried pies, cherry have 1.7 times more Iron and 11.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Calcium, 2.1 times more Magnesium, 1.5 times more Phosphorus, 4.9 times more Potassium, 1.8 times more Zinc and 2.4 times more Water than Pie, fried pies, cherry.
• Both Pie, fried pies, cherry and Raw Broccoli have similar amounts of Copper, Manganese and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Pie, fried pies, cherry have 9.3 times more Energy, 43.5 times more Fat, 21.6 times more Saturated Fat, 9 times more Omega 3, 98.1 times more Omega 6 and 6.4 times more Carbohydrate than Raw Broccoli.
• Both Pie, fried pies, cherry and Raw Broccoli have similar amounts of Fiber and Protein per 1 kg.
• Both Pie, fried pies, cherry as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.