Comparing Nutrients in 1 pound Pie crust, standard-type, prepared from recipe, unbaked VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, prepared from recipe, unbaked	5%	59%	36%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pie crust, standard-type, prepared from recipe, unbaked	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	73.4% 2127kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	144% 140g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	109% 35g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	141% 2.25g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	203% 34.6g	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	148% 192g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	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	40.6% 15.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	46% 26g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, prepared from recipe, unbaked	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	132% 1.58mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.68% 0.1mg	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	80.5% 322μg	63.5% 254μg	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	202% 182mg	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	8.47% 1.27mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, prepared from recipe, unbaked	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	146% 11.7mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	75.5% 1.74mg	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	39% 272mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	7.87% 268mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	155% 85.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	146% 2186mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, prepared from recipe, unbaked VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Pie crust, standard-type, prepared from recipe, unbaked 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, prepared from recipe, unbaked vs Cooked Chopped Frozen Broccoli:

• 1 pound of Pie crust, standard-type, prepared from recipe, unbaked has 6.3 times more Vitamin B1, 3 times more Vitamin B2, 6.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.7 times more Vitamin B5, 5.9 times more Vitamin B6, more Vitamin C, 4.7 times more Vitamin E and 6.7 times more Vitamin K than Pie crust, standard-type, prepared from recipe, unbaked.
• 1 pound of Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Pie crust, standard-type, prepared from recipe, unbaked as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Pie crust, standard-type, prepared from recipe, unbaked vs Cooked Chopped Frozen Broccoli:

• 1 pound of Pie crust, standard-type, prepared from recipe, unbaked has 2.4 times more Copper, 4.2 times more Iron, 1.7 times more Manganese, 1.2 times more Phosphorus, 26.9 times more Selenium, 43.8 times more Sodium and 1.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3.7 times more Calcium, 2.4 times more Potassium and 4.6 times more Water than Pie crust, standard-type, prepared from recipe, unbaked.
• Both Pie crust, standard-type, prepared from recipe, unbaked and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium per one pound.
• 1 pound of Pie crust, standard-type, prepared from recipe, unbaked lack sufficient amounts of Calcium and Potassium
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pie crust, standard-type, prepared from recipe, unbaked has 16.8 times more Energy, 256.7 times more Fat, 426.3 times more Saturated Fat, 11.8 times more Omega 3, 586.4 times more Omega 6, 7.9 times more Carbohydrate and 1.8 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 9.8 times more Sugars than Pie crust, standard-type, prepared from recipe, unbaked.
• Both Pie crust, standard-type, prepared from recipe, unbaked and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6