Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Frozen Chopped Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	4.07% 118kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	116% 113g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	224% 292g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	113% 82.2g	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	5.2% 3.76g	0% 0g	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	% 3.4g	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 82g	g per day for Men 19-50 years
Fiber	36% 13.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	26.2% 236μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	26.5% 0.34mg	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	76% 304μg	73.7% 295μg	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	284% 256mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37% 5.53mg	56% 8.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	82.4% 99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	25.4% 254mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	112% 1mg	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	46% 3.67mg	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	254% 5.84mg	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	32.4% 227mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	142% 2136mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 3.7 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 3.5 times more Vitamin B1, 2.2 times more Vitamin B2, 6.9 times more Vitamin B3 and 1.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B9 per 1 lb.
• Both Frozen Chopped Broccoli, Unprepared as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Frozen Chopped Broccoli, Unprepared has 1.9 times more Calcium, 1.9 times more Potassium and 20.9 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 5.9 times more Copper, 3.2 times more Iron, 1.3 times more Magnesium, 4.4 times more Manganese, 2.3 times more Phosphorus, 19.6 times more Sodium and 2.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Chopped Broccoli, Unprepared has 1.8 times more Omega 3, more Fructose and 1.6 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 19.3 times more Energy, 85.6 times more Fat, 113.6 times more Saturated Fat, 52 times more Omega 6, 13.5 times more Carbohydrate, 13.4 times more Sugars and 1.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.