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

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Broccoli	Recommended Dietary Allowance
Energy	46.6% 1352kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.3g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	99% 31.6g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	39% 6.66g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 169g	23% 30g	130g per day for Men 19-50 years
Sugars	116% 84g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	31% 11.8g	38g per day for Men 19-50 years
Protein	17% 9.53g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Broccoli	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Broccoli	Recommended Dietary Allowance
Calcium	13% 132mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	86.4% 2mg	41.4% 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	55% 386mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	8.67% 295mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	20.6% 11.3μg	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	17% 1.86mg	11mg per day for Men 19-50 years
Water	5.3% 196g	11% 405g	3700g per day for Men 19-50 years

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

• Pie, coconut creme, commercially prepared has more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C, 5.2 times more Vitamin E and 19.2 times more Vitamin K than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Raw Broccoli have similar amounts of Vitamin A per 1 lb.

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

• Pie, coconut creme, commercially prepared has 1.4 times more Copper, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Selenium and 6.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 4.9 times more Potassium and 2.1 times more Water than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Raw Broccoli have similar amounts of Iron, Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie, coconut creme, commercially prepared has 8.8 times more Energy, 44.9 times more Fat, 61.2 times more Saturated Fat, 30 times more Omega 6, 5.6 times more Carbohydrate and 10.9 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2 times more Fiber and 1.3 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Pie, coconut creme, commercially prepared as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.