Comparing Nutrients in 1 pound Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Broccoli Raab	Recommended Dietary Allowance
Energy	75.7% 2195kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	114% 111g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	72% 23g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	83.3% 1.33g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	173% 29.4g	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	223% 290g	9.94% 13g	130g per day for Men 19-50 years
Sugars	235% 170g	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	18% 6.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	96% 866μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.6% 0.46mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.3% 9.5mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	38.6% 154μg	94% 376μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	69% 10.3mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	91% 110μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Broccoli Raab	Recommended Dietary Allowance
Calcium	9.07% 91mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	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	120% 9.6mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	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	41.5% 290mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	169% 2540mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.75% 27.7g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, cookie-type, prepared from recipe, graham cracker, chilled VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled 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 crust, cookie-type, prepared from recipe, graham cracker, chilled vs Broccoli Raab:

• 1 pound of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 1.5 times more Vitamin A, 1.3 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.4 times more Vitamin E than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.6 times more Vitamin B1, 1.5 times more Vitamin B5, 4.9 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C and 9.3 times more Vitamin K than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• 1 pound of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Pie crust, cookie-type, prepared from recipe, graham cracker, chilled vs Broccoli Raab:

• 1 pound of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 2.9 times more Copper, 5.9 times more Selenium and 17 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 5.4 times more Calcium, 2.3 times more Potassium, 1.7 times more Zinc and 15.2 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• Both Pie crust, cookie-type, prepared from recipe, graham cracker, chilled and Broccoli Raab contain similar levels of Iron, Magnesium, Manganese and Phosphorus per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled has 22 times more Energy, 49.8 times more Fat, 61.3 times more Saturated Fat, 1.6 times more Omega 3, 223.3 times more Omega 6, 22.4 times more Carbohydrate, 98.9 times more Sugars and 1.3 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.8 times more Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6