Comparing Nutrients in 1 pound Pie, coconut creme, commercially prepared VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	46.6% 1352kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.3g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	11% 14g	130g per day for Men 19-50 years
Sugars	116% 84g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	17% 9.53g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	76.8% 1mg	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	7.94% 31.8μg	80.5% 322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	22.7% 0.54μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	186% 168mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	4.54% 27.2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.54% 0.68mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	13% 132mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	37.8% 0.34mg	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	45.4% 3.63mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	86.4% 2mg	75% 1.72mg	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	55% 386mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	5.3% 196g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, coconut creme, commercially prepared VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie, coconut creme, commercially prepared versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pie, coconut creme, commercially prepared vs Cooked Broccoli Raab:

• 1 pound of Pie, coconut creme, commercially prepared has more Vitamin B12 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 8.4 times more Vitamin A, 3.4 times more Vitamin B1, 1.8 times more Vitamin B2, 10.1 times more Vitamin B3, 1.9 times more Vitamin B5, 3.2 times more Vitamin B6, 10.1 times more Vitamin B9, more Vitamin C, 16.9 times more Vitamin E and 48.3 times more Vitamin K than Pie, coconut creme, commercially prepared.
• 1 pound of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Pie, coconut creme, commercially prepared as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Pie, coconut creme, commercially prepared vs Cooked Broccoli Raab:

• 1 pound of Pie, coconut creme, commercially prepared has 4.1 times more Selenium and 3.6 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.1 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 5.3 times more Potassium and 2.1 times more Water than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Cooked Broccoli Raab contain similar levels of Copper, Manganese, Phosphorus and Zinc per one pound.
• 1 pound of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie, coconut creme, commercially prepared has 11.9 times more Energy, 31.9 times more Fat, 78.4 times more Saturated Fat, 47.4 times more Omega 6, 12 times more Carbohydrate and 29.9 times more Sugars than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.7 times more Omega 3, 2.2 times more Fiber and 1.8 times more Protein than Pie, coconut creme, commercially prepared.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6