Comparing Nutrients in 1 pound Pie crust, refrigerated, regular, baked VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	79% 2295kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	157% 50.3g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	36% 13.6g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.83mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	36.3% 145μg	107% 426μg	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	NA	344% 310mg	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	1.5% 0.23mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	18% 0.16mg	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	65.2% 5.2mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	50.5% 1.16mg	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	33.7% 236mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	11% 376mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	143% 2141mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.98% 36g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Pie crust, refrigerated, regular, baked vs Frozen Broccoli Spears:

• Pie crust, refrigerated, regular, baked has 1.9 times more Vitamin B1, 2.8 times more Vitamin B3 and 1.2 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.1 times more Vitamin B2, 8.8 times more Vitamin B6, 2.9 times more Vitamin B9, 27 times more Vitamin E and 253.5 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Pie crust, refrigerated, regular, baked vs Frozen Broccoli Spears:

• Pie crust, refrigerated, regular, baked has 1.4 times more Copper, 1.6 times more Iron, 2.4 times more Selenium and 27.8 times more Sodium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.4 times more Calcium, 1.8 times more Magnesium, 3 times more Potassium, 1.5 times more Zinc and 11.4 times more Water than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Frozen Broccoli Spears have similar amounts of Manganese and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Pie crust, refrigerated, regular, baked has 17.4 times more Energy, 84.4 times more Fat, 213.2 times more Saturated Fat, 92.5 times more Omega 6 and 10.9 times more Carbohydrate than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.1 times more Fiber than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Frozen Broccoli Spears have similar amounts of Omega 3 and Protein per 1 lb.
• Both Pie crust, refrigerated, regular, baked as well as Frozen Broccoli Spears have insufficient amounts of Glucose and Sucrose in 1 lb.