Comparing Nutrients in 1 pound Pie, apple, commercially prepared, enriched flour VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie, apple, commercially prepared, enriched flour	3%	41%	56%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pie, apple, commercially prepared, enriched flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	37% 1075kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	55% 9.37g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 154g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	98% 71g	9.2% 6.67g	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	19% 7.26g	36% 13.6g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pie, apple, commercially prepared, enriched flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	16% 145μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.42% 0.12mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.46% 1.2mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	45.4% 0.59mg	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	30.6% 122μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.9% 0.045μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	202% 182mg	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	46% 6.9mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, apple, commercially prepared, enriched flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	17% 0.15mg	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	25.5% 2.04mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	44% 1mg	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	15.6% 109mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	60.8% 912mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.6% 0.73mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	6.4% 237g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, apple, commercially prepared, enriched flour VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie, apple, commercially prepared, enriched flour versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pie, apple, commercially prepared, enriched flour vs Cooked Chopped Frozen Broccoli:

• 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Vitamin A, 2 times more Vitamin B1, 3 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5, 3.4 times more Vitamin B6, 2.1 times more Vitamin B9, 12.5 times more Vitamin C and 25.2 times more Vitamin K than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin E per one pound.
• 1 pound of Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3
• Both Pie, apple, commercially prepared, enriched flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pie, apple, commercially prepared, enriched flour vs Cooked Chopped Frozen Broccoli:

• 1 pound of Pie, apple, commercially prepared, enriched flour has 1.4 times more Copper and 18.3 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3 times more Calcium, 1.4 times more Iron, 1.9 times more Magnesium, 2 times more Phosphorus, 2.2 times more Potassium, 1.8 times more Zinc and 1.7 times more Water than Pie, apple, commercially prepared, enriched flour.
• Both Pie, apple, commercially prepared, enriched flour and Cooked Chopped Frozen Broccoli contain similar levels of Manganese per one pound.
• 1 pound of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Magnesium, Potassium and Zinc
• Both Pie, apple, commercially prepared, enriched flour as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie, apple, commercially prepared, enriched flour has 8.5 times more Energy, 91.7 times more Fat, 210.9 times more Saturated Fat, 2.9 times more Omega 3, 158.9 times more Omega 6, 6.4 times more Carbohydrate and 10.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.9 times more Fiber and 1.6 times more Protein than Pie, apple, commercially prepared, enriched flour.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6