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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Broccoli Raab	Recommended Dietary Allowance
Energy	79% 2295kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	134% 130g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	157% 50.3g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	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	16.7% 6.35g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	27.6% 15.5g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.83mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.8% 1.34mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	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	36.3% 145μg	94% 376μg	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	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	1.5% 0.23mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	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	65.2% 5.2mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	41.2% 0.95mg	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	33.7% 236mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	11% 376mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	143% 2141mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	0.98% 36g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, refrigerated, regular, baked VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie crust, refrigerated, regular, baked 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, refrigerated, regular, baked vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains 3.5 times more Vitamin B2, 8.6 times more Vitamin B6, 2.6 times more Vitamin B9, 32.4 times more Vitamin E and 560 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Pie crust, refrigerated, regular, baked as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Pie crust, refrigerated, regular, baked has 1.2 times more Copper, 4.5 times more Selenium and 14.3 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 9 times more Calcium, 1.9 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Potassium, 3.5 times more Zinc and 11.6 times more Water than Pie crust, refrigerated, regular, baked.
• 1 pound of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie crust, refrigerated, regular, baked has 23 times more Energy, 58.6 times more Fat, 133.6 times more Saturated Fat, 118 times more Omega 6 and 20.5 times more Carbohydrate than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.3 times more Omega 3 and 1.9 times more Fiber than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6