Comparing Nutrients in 1 pound Frozen Chopped Broccoli VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Frozen Chopped Broccoli	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	4.07% 118kcal	82.4% 2390kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	162% 157g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	122% 39g	32g per day for Men 19-50 years
Omega 3	29.8% 0.48g	158% 2.53g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	229% 39g	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	166% 215g	130g per day for Men 19-50 years
Sugars	8.45% 6.12g	1.06% 0.77g	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	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	22.8% 12.7g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pie crust, standard-type, prepared from recipe, baked	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	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	8.72% 0.11mg	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	76% 304μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37% 5.53mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	56% 67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	25.4% 254mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	46% 0.41mg	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	164% 13mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	85% 1.95mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	174% 96μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	164% 2458mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	18% 2mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.2% 44.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Pie crust, standard-type, prepared from recipe, baked per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Chopped Broccoli versus 1 lb of Pie crust, standard-type, prepared from recipe, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Chopped Broccoli vs Pie crust, standard-type, prepared from recipe, baked:

• 1 pound of Frozen Chopped Broccoli has more Vitamin A, 1.6 times more Vitamin B5, 5.2 times more Vitamin B6, more Vitamin C, 3.9 times more Vitamin E and 5.5 times more Vitamin K than Pie crust, standard-type, prepared from recipe, baked.
• While 1 lb of Pie crust, standard-type, prepared from recipe, baked contains 7.4 times more Vitamin B1, 2.9 times more Vitamin B2 and 7 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pie crust, standard-type, prepared from recipe, baked provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Chopped Broccoli vs Pie crust, standard-type, prepared from recipe, baked:

• 1 pound of Frozen Chopped Broccoli has 5.6 times more Calcium, 1.3 times more Magnesium, 3.2 times more Potassium and 9.3 times more Water than Pie crust, standard-type, prepared from recipe, baked.
• While 1 lb of Pie crust, standard-type, prepared from recipe, baked contains 2.4 times more Copper, 3.6 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 7.5 times more Selenium and 22.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pie crust, standard-type, prepared from recipe, baked contain similar levels of Zinc per one pound.
• 1 pound of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Chopped Broccoli has 1.8 times more Fiber than Pie crust, standard-type, prepared from recipe, baked.
• While 1 lb of Pie crust, standard-type, prepared from recipe, baked contains 20.3 times more Energy, 119.3 times more Fat, 196 times more Saturated Fat, 5.3 times more Omega 3, 276.3 times more Omega 6, 9.9 times more Carbohydrate and 2.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6