Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Pie crust, refrigerated, regular, baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	4.38% 127kcal	79% 2295kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	157% 50.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	91% 15.5g	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	204% 265g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	25% 14g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Pie crust, refrigerated, regular, baked	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	26.8% 1.34mg	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	34% 136μg	36.3% 145μg	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	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	23% 231mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	25.7% 0.23mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	41.2% 0.95mg	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	35.6% 249mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	11% 376mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	143% 2141mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	11% 411g	0.98% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Pie crust, refrigerated, regular, baked per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Pie crust, refrigerated, regular, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Pie crust, refrigerated, regular, baked:

• 1 pound of Boiled Spears Frozen Broccoli has 2.2 times more Vitamin B2, 6.5 times more Vitamin B6, 26.4 times more Vitamin E and 220.3 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• While 1 lb of Pie crust, refrigerated, regular, baked contains 2.5 times more Vitamin B1 and 2.8 times more Vitamin B3 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Pie crust, refrigerated, regular, baked provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Pie crust, refrigerated, regular, baked:

• 1 pound of Boiled Spears Frozen Broccoli has 4.3 times more Calcium, 2.2 times more Magnesium, 1.6 times more Manganese, 2.2 times more Potassium, 1.4 times more Zinc and 11.4 times more Water than Pie crust, refrigerated, regular, baked.
• While 1 lb of Pie crust, refrigerated, regular, baked contains 1.9 times more Iron, 2.4 times more Selenium and 19.7 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Pie crust, refrigerated, regular, baked contain similar levels of Copper and Phosphorus per one pound.
• 1 pound of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 2.1 times more Fiber than Pie crust, refrigerated, regular, baked.
• While 1 lb of Pie crust, refrigerated, regular, baked contains 18.1 times more Energy, 260.8 times more Fat, 615.9 times more Saturated Fat, 3.5 times more Omega 3, 263.3 times more Omega 6 and 10.9 times more Carbohydrate than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Pie crust, refrigerated, regular, baked offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6