Comparing Nutrients in 1 pound Boiled Broccoli VS Pie, apple, commercially prepared, unenriched flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%

Macro Nutrients

	Boiled Broccoli	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Energy	5.47% 159kcal	37% 1075kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	35% 0.56g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	55% 9.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	119% 154g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	19% 7.26g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Vitamin A	39% 349μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	13.3% 0.17mg	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	122% 490μg	4.54% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	327% 294mg	16% 14.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	18% 181mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	36% 0.83mg	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	43.4% 304mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	80.4% 1207mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	11% 405g	6.4% 237g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Pie, apple, commercially prepared, unenriched flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Pie, apple, commercially prepared, unenriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Pie, apple, commercially prepared, unenriched flour:

• 1 pound of Boiled Broccoli has 2.7 times more Vitamin A, 5.2 times more Vitamin B5, 5.3 times more Vitamin B6, 27 times more Vitamin B9 and 20.3 times more Vitamin C than Pie, apple, commercially prepared, unenriched flour.
• While 1 lb of Pie, apple, commercially prepared, unenriched flour contains 2.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 2 times more Vitamin B3 than Boiled and Drained Broccoli.
• 1 pound of Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B9
• Both Boiled and Drained Broccoli as well as Pie, apple, commercially prepared, unenriched flour have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Pie, apple, commercially prepared, unenriched flour:

• 1 pound of Boiled Broccoli has 3.6 times more Calcium, 1.3 times more Copper, 3 times more Magnesium, 2.8 times more Phosphorus, 4.5 times more Potassium, 2.8 times more Zinc and 1.7 times more Water than Pie, apple, commercially prepared, unenriched flour.
• While 1 lb of Pie, apple, commercially prepared, unenriched flour contains 1.8 times more Iron and 6.5 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pie, apple, commercially prepared, unenriched flour contain similar levels of Manganese per one pound.
• 1 pound of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 2.1 times more Fiber and 1.3 times more Protein than Pie, apple, commercially prepared, unenriched flour.
• While 1 lb of Pie, apple, commercially prepared, unenriched flour contains 6.8 times more Energy, 26.8 times more Fat, 48.1 times more Saturated Fat, 40.5 times more Omega 6 and 4.7 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pie, apple, commercially prepared, unenriched flour offer comparable quantities of Omega 3 per one pound.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6