Comparing Nutrients in 1 pound Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	78.4% 2272kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	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	224% 292g	11% 14g	130g per day for Men 19-50 years
Sugars	113% 82.2g	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	0% 0g	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	% 0g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 82g	% 0.68g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	41.3% 23g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.6% 0.83mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	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	73.7% 295μg	80.5% 322μg	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	186% 168mg	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	56% 8.4mg	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.4% 99μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	13% 132mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	147% 11.8mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	254% 5.84mg	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	76% 531mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	142% 2136mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie Crust, Cookie-type, Graham Cracker, Ready Crust 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 Crust, Cookie-type, Graham Cracker, Ready Crust vs Cooked Broccoli Raab:

• 1 pound of Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 1.5 times more Vitamin B2 and 1.6 times more Vitamin B3 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 11.7 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Cooked Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A and Vitamin C
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Cooked Broccoli Raab:

• 1 pound of Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 3 times more Copper, 2 times more Iron, 3.4 times more Manganese, 1.4 times more Phosphorus, 2 times more Selenium, 8.4 times more Sodium and 2.3 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.1 times more Calcium, 3 times more Potassium and 20.9 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Cooked Broccoli Raab contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 20 times more Energy, 47.8 times more Fat, 56.2 times more Saturated Fat, 52 times more Omega 6, 20.6 times more Carbohydrate, 29.2 times more Sugars and 1.3 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 3.4 times more Omega 3 and 1.5 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6