Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	4.38% 127kcal	75.7% 2195kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	114% 111g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	72% 23g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	83.3% 1.33g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	173% 29.4g	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	223% 290g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	235% 170g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	25% 14g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	96% 866μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	12.2% 0.16mg	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	38.6% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	69% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	91% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	15% 150mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	61.5% 0.55mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	89.3% 2.05mg	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	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	169% 2540mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11% 411g	0.75% 27.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled 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 crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Vitamin B5, 3.7 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 3.6 times more Vitamin K than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 3.7 times more Vitamin A, 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.7 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 1 pound of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Calcium, 1.7 times more Potassium and 14.9 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 3.6 times more Copper, 3.5 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 1.3 times more Phosphorus, 8.4 times more Selenium, 50.9 times more Sodium and 1.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 2 times more Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contains 17.3 times more Energy, 203.3 times more Fat, 282.9 times more Saturated Fat, 7 times more Omega 3, 498.1 times more Omega 6, 11.9 times more Carbohydrate, 25.6 times more Sugars and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6