Comparing Nutrients in 1 pound Broccoli VS Pie crust, standard-type, frozen, ready-to-bake, enriched, baked

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	5%	51%	44%

Macro Nutrients

	Broccoli	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Energy	5.3% 154kcal	79.5% 2304kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	134% 130g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	131% 42g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	88.6% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	196% 255g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	26.5% 19g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	39.4% 15g	38g per day for Men 19-50 years
Protein	23% 12.8g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	113% 1.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	98% 15.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	15.7% 0.2mg	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	71.4% 286μg	77% 308μg	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	450% 405mg	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	23.6% 3.54mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pie crust, standard-type, frozen, ready-to-bake, enriched, baked	Recommended Dietary Allowance
Calcium	21.3% 213mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	49% 0.44mg	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	41.4% 3.3mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	NA	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	42.8% 299mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	56% 31μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	141% 2118mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	11% 405g	0.88% 32.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Broccoli vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B5, 3.9 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 13 times more Vitamin K than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contains 4.2 times more Vitamin B1, 1.3 times more Vitamin B2 and 5.4 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Broccoli as well as Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Pie crust, standard-type, frozen, ready-to-bake, enriched, baked:

• Raw Broccoli has 2.2 times more Calcium, 1.2 times more Magnesium, 2.8 times more Potassium and 12.4 times more Water than Pie crust, standard-type, frozen, ready-to-bake, enriched, baked.
• While Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contains 2 times more Copper, 3.8 times more Iron, 2.7 times more Selenium and 14.2 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie crust, standard-type, frozen, ready-to-bake, enriched, baked contains 14.9 times more Energy, 77.3 times more Fat, 81.4 times more Saturated Fat, 2.2 times more Omega 3, 67.8 times more Omega 6, 8.5 times more Carbohydrate, 2.5 times more Sugars, 1.3 times more Fiber and 2.3 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Pie crust, standard-type, frozen, ready-to-bake, enriched, baked have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.