Comparing Nutrients in 1 kilogram Pie, fried pies, lemon VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, lemon	4%	44%	52%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Pie, fried pies, lemon	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	109% 3160kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	166% 161g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	76.8% 24.6g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	355% 5.68g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	328% 426g	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	68.4% 26g	73.7% 28g	38g per day for Men 19-50 years
Protein	53.6% 30g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, lemon	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.3mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	45% 180μg	178% 710μg	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	0% 0mg	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	NA	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, lemon	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	22% 220mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	52.2% 0.47mg	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	153% 12mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	61.4% 430mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	19% 650mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	249% 3740mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	10% 376g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, lemon VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Pie, fried pies, lemon 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, fried pies, lemon vs Cooked Broccoli Raab:

• 1 kilogram of Pie, fried pies, lemon has more Vitamin B12 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 113.5 times more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 4.1 times more Vitamin B5, 7.3 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Cooked Broccoli Raab provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Pie, fried pies, lemon have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Cooked Broccoli Raab have insufficient amounts of Vitamin B12

Comparing minerals per 1 kilogram for Pie, fried pies, lemon vs Cooked Broccoli Raab:

• 1 kilogram of Pie, fried pies, lemon has 1.8 times more Selenium and 6.7 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 5.4 times more Calcium, 1.6 times more Copper, 2.7 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 5.3 times more Potassium, 2.3 times more Zinc and 2.4 times more Water than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Cooked Broccoli Raab contain similar levels of Iron per one kilogram.
• 1 kilogram of Pie, fried pies, lemon lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Pie, fried pies, lemon has 12.6 times more Energy, 31 times more Fat, 27.6 times more Saturated Fat, 2.8 times more Omega 3, 155.1 times more Omega 6 and 13.7 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.3 times more Protein than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Cooked Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6