Comparing Nutrients in 1 kilogram Pie, mince, prepared from recipe VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie, mince, prepared from recipe	3%	32%	65%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie, mince, prepared from recipe	Broccoli	Recommended Dietary Allowance
Energy	100% 2890kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	111% 108g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	84% 27g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	157% 26.6g	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	369% 480g	51% 66.4g	130g per day for Men 19-50 years
Sugars	390% 283g	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	46.4% 26g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Pie, mince, prepared from recipe	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.3% 12mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	57.5% 230μg	158% 630μg	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	65.6% 59mg	991% 892mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.5mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, mince, prepared from recipe	Broccoli	Recommended Dietary Allowance
Calcium	22% 220mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	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	186% 15mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	60% 420mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	10% 374g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Pie, mince, prepared from recipe vs Broccoli:

• Pie, mince, prepared from recipe has 2.1 times more Vitamin B1 and 1.9 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 5.7 times more Vitamin B5, 2.7 times more Vitamin B6, 2.7 times more Vitamin B9, 15.1 times more Vitamin C, 5.2 times more Vitamin E and 18.8 times more Vitamin K than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Pie, mince, prepared from recipe as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Pie, mince, prepared from recipe vs Broccoli:

• Pie, mince, prepared from recipe has 2.3 times more Copper, 2 times more Iron, 1.3 times more Manganese, 2.6 times more Selenium and 7.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Calcium, 1.5 times more Magnesium, 1.6 times more Phosphorus, 1.6 times more Potassium, 1.9 times more Zinc and 2.4 times more Water than Pie, mince, prepared from recipe.

Comparison of macro-nutrients per 1 kilogram:

• Pie, mince, prepared from recipe has 8.5 times more Energy, 29.2 times more Fat, 23.5 times more Saturated Fat, 2.9 times more Omega 3, 54.3 times more Omega 6, 7.2 times more Carbohydrate and 16.7 times more Sugars than Raw Broccoli.
• Both Pie, mince, prepared from recipe and Raw Broccoli have similar amounts of Fiber and Protein per 1 kg.
• Both Pie, mince, prepared from recipe as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.