Comparing Nutrients in 1 pound Pie crust, standard-type, frozen, ready-to-bake, unenriched VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	71.5% 2073kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	137% 132g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	61.8% 19.8g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	215% 3.44g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	272% 46.3g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	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	10.7% 4.1g	36% 13.6g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	45.4% 0.59mg	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	11.3% 45.4μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	202% 182mg	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	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	17% 0.15mg	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	21.5% 1.72mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	44% 1mg	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	34.3% 240mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	174% 2613mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	2.57% 95g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, frozen, ready-to-bake, unenriched VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie crust, standard-type, frozen, ready-to-bake, unenriched versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Cooked Chopped Frozen Broccoli:

• 1 pound of Pie crust, standard-type, frozen, ready-to-bake, unenriched has 1.2 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 8.1 times more Vitamin B2, 1.8 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Cooked Chopped Frozen Broccoli:

• 1 pound of Pie crust, standard-type, frozen, ready-to-bake, unenriched has 2 times more Copper, 1.2 times more Magnesium, 2.5 times more Manganese and 52.4 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.8 times more Calcium, 1.6 times more Iron, 1.4 times more Potassium and 4.3 times more Water than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus and Zinc per one pound.
• 1 pound of Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie crust, standard-type, frozen, ready-to-bake, unenriched has 16.3 times more Energy, 243.3 times more Fat, 242.1 times more Saturated Fat, 18.1 times more Omega 3, 785.5 times more Omega 6, 8.2 times more Carbohydrate and 1.3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3.3 times more Fiber than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6