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

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Broccoli	Recommended Dietary Allowance
Energy	78.4% 2272kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	116% 113g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	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	224% 292g	23% 30g	130g per day for Men 19-50 years
Sugars	113% 82.2g	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	% 82g	% 0.45g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	41.3% 23g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, 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	69.6% 0.83mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.3% 0.97mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	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	73.7% 295μg	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	56% 8.4mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.4% 99μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Broccoli	Recommended Dietary Allowance
Calcium	13% 132mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	147% 11.8mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	254% 5.84mg	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	76% 531mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	15% 513mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	142% 2136mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	0.54% 20g	11% 405g	3700g per day for Men 19-50 years

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

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5 times more Vitamin B3 and 2.4 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.2 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 4.7 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Raw Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Pie Crust, Cookie-type, Graham Cracker, 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, Graham Cracker, Ready Crust vs Broccoli:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 4.6 times more Copper, 3.6 times more Iron, 6.1 times more Manganese, 1.8 times more Phosphorus, 14.3 times more Sodium and 3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 2.8 times more Potassium and 20.4 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Raw Broccoli have similar amounts of Magnesium and Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 14.7 times more Energy, 67.1 times more Fat, 43.9 times more Saturated Fat, 32.9 times more Omega 6, 9.7 times more Carbohydrate, 10.7 times more Sugars and 1.8 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust and Raw Broccoli have similar amounts of Omega 3 per 1 lb.
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.