Comparing Nutrients in 1 pound Boiled Broccoli VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Boiled Broccoli	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	5.47% 159kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	113% 36g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	101% 17g	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	182% 236g	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	NA	38g per day for Men 19-50 years
Protein	19.3% 10.8g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pie crust, standard-type, dry mix	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	148% 1.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	77.3% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	22.3% 0.29mg	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	118% 472μg	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	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 crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	18% 181mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	37.8% 0.34mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	62% 1.43mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	8.54% 290mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	189% 104μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	228% 3416mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11% 405g	0.93% 34.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Pie crust, standard-type, dry mix per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Broccoli versus 1 lb of Pie crust, standard-type, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Pie crust, standard-type, dry mix:

• 1 pound of Boiled Broccoli has more Vitamin A, 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, dry mix.
• While 1 lb of Pie crust, standard-type, dry mix contains 6.2 times more Vitamin B1, 1.7 times more Vitamin B2 and 4.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pie crust, standard-type, dry mix provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Pie crust, standard-type, dry mix:

• 1 pound of Boiled Broccoli has 1.4 times more Magnesium, 4.6 times more Potassium and 11.7 times more Water than Pie crust, standard-type, dry mix.
• While 1 lb of Pie crust, standard-type, dry mix contains 1.5 times more Calcium, 3.3 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus, 14.3 times more Selenium and 18.4 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pie crust, standard-type, dry mix contain similar levels of Copper and Zinc per one pound.
• 1 pound of Pie crust, standard-type, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Pie crust, standard-type, dry mix contains 14.8 times more Energy, 76.6 times more Fat, 100.9 times more Saturated Fat, 1.7 times more Omega 3, 73.9 times more Omega 6, 7.3 times more Carbohydrate and 2.9 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6