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

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Broccoli Raab	Recommended Dietary Allowance
Energy	46.6% 1352kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.3g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	9.94% 13g	130g per day for Men 19-50 years
Sugars	116% 84g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	17% 9.53g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Broccoli Raab	Recommended Dietary Allowance
Calcium	13% 132mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	86.4% 2mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	5.3% 196g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Pie, coconut creme, commercially prepared versus 1 lb of 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 Broccoli Raab:

• 1 pound of Pie, coconut creme, commercially prepared has more Vitamin B12 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 4.9 times more Vitamin A, 3.2 times more Vitamin B1, 1.6 times more Vitamin B2, 6.1 times more Vitamin B3, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6, 11.9 times more Vitamin B9, more Vitamin C, 10.8 times more Vitamin E and 42.3 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 Broccoli Raab have insufficient amounts of Vitamin B12
• Both Pie, coconut creme, commercially prepared as well as Raw Broccoli Raab have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Pie, coconut creme, commercially prepared has 1.6 times more Copper, 5.3 times more Selenium and 6.2 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.7 times more Calcium, 2.7 times more Iron, 3 times more Potassium, 1.6 times more Zinc and 2.1 times more Water than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Broccoli Raab contain similar levels of Magnesium, Manganese and Phosphorus per one pound.
• 1 pound of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie, coconut creme, commercially prepared has 13.5 times more Energy, 33.9 times more Fat, 84 times more Saturated Fat, 50.7 times more Omega 6, 13.1 times more Carbohydrate and 48.7 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.5 times more Omega 3, 2.1 times more Fiber and 1.5 times more Protein than Pie, coconut creme, commercially prepared.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6