Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	4.38% 127kcal	46.6% 1352kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	77.6% 75.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	39% 6.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	130% 169g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	116% 84g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	25% 14g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	21.8% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	23.7% 0.31mg	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	63.5% 254μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	22.7% 0.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	4.54% 27.2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	15% 150mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	34.3% 0.31mg	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	34.6% 2.77mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	86.4% 2mg	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	31.8% 222mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	8.67% 295mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11% 411g	5.3% 196g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pie, coconut creme, commercially prepared per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Pie, coconut creme, commercially prepared:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.9 times more Vitamin A, 2.3 times more Vitamin B3, 1.9 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin C, 8.8 times more Vitamin E and 16.6 times more Vitamin K than Pie, coconut creme, commercially prepared.
• While 1 lb of Pie, coconut creme, commercially prepared contains more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie, coconut creme, commercially prepared provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 1 pound of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Pie, coconut creme, commercially prepared:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.2 times more Potassium and 2.1 times more Water than Pie, coconut creme, commercially prepared.
• While 1 lb of Pie, coconut creme, commercially prepared contains 2 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 7.6 times more Selenium, 18.5 times more Sodium and 1.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie, coconut creme, commercially prepared contain similar levels of Calcium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.3 times more Fiber and 1.5 times more Protein than Pie, coconut creme, commercially prepared.
• While 1 lb of Pie, coconut creme, commercially prepared contains 10.6 times more Energy, 138.3 times more Fat, 387.6 times more Saturated Fat, 1.8 times more Omega 3, 113 times more Omega 6, 7 times more Carbohydrate and 12.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6