Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Pie crust, refrigerated, regular, unbaked

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie crust, refrigerated, regular, unbaked	3%	51%	46%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Energy	4.38% 127kcal	69.6% 2018kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	136% 43.5g	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	80% 13.6g	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	178% 232g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	25% 14g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie crust, refrigerated, regular, unbaked	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	25.3% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	6.98% 0.091mg	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	28.3% 113μg	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	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Calcium	15% 150mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	22.7% 0.2mg	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	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	35.7% 0.82mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	9.74% 331mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	124% 1855mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11% 411g	2.36% 87.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pie crust, refrigerated, regular, unbaked per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Pie crust, refrigerated, regular, unbaked 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, refrigerated, regular, unbaked:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.6 times more Vitamin B2, 6.5 times more Vitamin B6, 2.2 times more Vitamin B9, 26.4 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• While 1 lb of Pie crust, refrigerated, regular, unbaked contains 2.5 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie crust, refrigerated, regular, unbaked provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Pie crust, refrigerated, regular, unbaked:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.3 times more Calcium, 1.6 times more Magnesium, 1.2 times more Manganese, 1.9 times more Potassium, 1.4 times more Zinc and 4.7 times more Water than Pie crust, refrigerated, regular, unbaked.
• While 1 lb of Pie crust, refrigerated, regular, unbaked contains 1.3 times more Copper, 1.7 times more Iron, 5.7 times more Selenium and 37.2 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie crust, refrigerated, regular, unbaked contain similar levels of Phosphorus per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Fiber than Pie crust, refrigerated, regular, unbaked.
• While 1 lb of Pie crust, refrigerated, regular, unbaked contains 15.9 times more Energy, 212.2 times more Fat, 533.1 times more Saturated Fat, 3.1 times more Omega 3, 230.6 times more Omega 6 and 9.6 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie crust, refrigerated, regular, unbaked offer comparable quantities of Protein per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6