Comparing Nutrients in 1 pound Boiled Broccoli VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Boiled Broccoli	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	5.47% 159kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	67% 21.4g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	52.6% 8.94g	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	225% 292g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	165% 119g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 88.5g	g per day for Men 19-50 years
Fiber	39.4% 15g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	49.2% 27.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	15% 0.2mg	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	122% 490μg	81.6% 327μg	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	327% 294mg	0% 0mg	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	44% 6.58mg	54% 8.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	68.8% 82.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	18% 181mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	388% 3.5mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	361% 8.3mg	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	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	152% 2282mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	11% 405g	0.61% 22.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Boiled and Drained Broccoli has more Vitamin A, 3.7 times more Vitamin B5, 4.7 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 7.8 times more Vitamin K than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 5.3 times more Vitamin B1, 2.2 times more Vitamin B2 and 5.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Vitamin E per 1 lb.
• Both Boiled and Drained Broccoli as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Boiled and Drained Broccoli has 1.3 times more Calcium, 1.6 times more Potassium and 17.9 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 12.6 times more Copper, 6.4 times more Iron, 1.9 times more Magnesium, 9.4 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Selenium, 12.3 times more Sodium and 4.7 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 1.9 times more Omega 3, more Fructose and 1.2 times more Fiber than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 13.8 times more Energy, 54.7 times more Fat, 59.8 times more Saturated Fat, 38.7 times more Omega 6, 9 times more Carbohydrate, 18.9 times more Sugars and 2.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.