Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	4.38% 127kcal	81.5% 2363kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	149% 144g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	126% 40g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	183% 238g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	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	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	27.5% 10.4g	38g per day for Men 19-50 years
Protein	25% 14g	49.4% 27.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	14% 0.18mg	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	107% 426μg	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	202% 182mg	NA	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	42% 6.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	63% 75.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	15% 150mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	45% 0.4mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	105% 2.4mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	41.2% 22.7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	119% 1783mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	21.4% 2.36mg	11mg per day for Men 19-50 years
Water	11% 411g	1% 37.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Boiled Chopped Frozen Broccoli has 3.3 times more Vitamin B6 and 5.3 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 4.8 times more Vitamin B1, 1.6 times more Vitamin B2, 6.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Vitamin E per 1 lb.
• Both Boiled Chopped Frozen Broccoli as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Boiled Chopped Frozen Broccoli has 1.4 times more Calcium, 1.4 times more Potassium and 11 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 2.6 times more Copper, 4 times more Iron, 1.3 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 7.1 times more Selenium, 35.7 times more Sodium and 1.9 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled Chopped Frozen Broccoli has 1.3 times more Fiber than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 18.6 times more Energy, 265.3 times more Fat, 492.3 times more Saturated Fat, 3.1 times more Omega 3, 285.7 times more Omega 6, 9.8 times more Carbohydrate and 2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 1 lb.