Comparing Nutrients in 1 pound Pie Crust, Cookie-type, Chocolate, Ready Crust VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Broccoli	Recommended Dietary Allowance
Energy	75.7% 2195kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	67% 21.4g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	52.6% 8.94g	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	225% 292g	23% 30g	130g per day for Men 19-50 years
Sugars	165% 119g	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	0% 0g	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	% 0g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 88.5g	% 0.45g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	49.2% 27.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	81.6% 327μg	71.4% 286μg	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	0% 0mg	450% 405mg	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	54% 8.1mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Broccoli	Recommended Dietary Allowance
Calcium	14.5% 145mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	388% 3.5mg	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	244% 19.5mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	361% 8.3mg	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	77.8% 544mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	152% 2282mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie Crust, Cookie-type, Chocolate, Ready Crust vs Broccoli:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 4.7 times more Vitamin B1, 2.3 times more Vitamin B2, 4.8 times more Vitamin B3 and 2.3 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin C and 5.6 times more Vitamin K than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Raw Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Pie Crust, Cookie-type, Chocolate, Ready Crust vs Broccoli:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 15.7 times more Copper, 5.9 times more Iron, 1.9 times more Magnesium, 8.7 times more Manganese, 1.8 times more Phosphorus, 15.2 times more Sodium and 5.1 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Calcium, 1.7 times more Potassium and 17.9 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Raw Broccoli have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 14.2 times more Energy, 60.6 times more Fat, 41.4 times more Saturated Fat, 40.2 times more Omega 6, 9.7 times more Carbohydrate, 15.5 times more Sugars and 2.2 times more Protein than Raw Broccoli.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Raw Broccoli have similar amounts of Omega 3 and Fiber per 1 lb.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.