Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Pie crust, deep dish, frozen, baked, made with enriched flour

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Pie crust, deep dish, frozen, baked, made with enriched flour: 57.6g

Pie crust, deep dish, frozen, baked, made with enriched flour has 18 times more energy per unit of mass than Frozen Broccoli Spears, which is very high in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Pie crust, deep dish, frozen, baked, made with enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Frozen Broccoli Spears	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	4.68% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	21% 15.2g	NA	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	81.7% 31g	3.5% 1.32g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	6.27% 3.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	5.76% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	1.77% 0.023mg	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	243% 972μg	13.5% 54μg	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	785% 707mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	93% 14mg	5.34% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	42.4% 424mg	1.32% 13.2mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	5.7% 0.051mg	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	93% 7.45mg	17.8% 1.42mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	2.33% 9.8mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	13.3% 0.31mg	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	87% 610mg	6.33% 44.3mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	1.74% 59.3mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	5.23% 2.88μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	2.72% 0.3mg	11mg per day for Men 19-50 years
Water	25.3% 937g	0.13% 4.76g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Pie Crust, Deep Dish, Frozen, Baked, Made With Enriched Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Pie crust, deep dish, frozen, baked, made with enriched flour?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 300 calories of Frozen Broccoli Spears have 4.9 times more Vitamin B1, 15.8 times more Vitamin B2, 2.9 times more Vitamin B3, 10.8 times more Vitamin B5, 78.6 times more Vitamin B6, 18 times more Vitamin B9, 17.4 times more Vitamin E and 109.1 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• 300 calories of Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E
• Both Frozen Broccoli Spears as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 300 calories of Frozen Broccoli Spears have 32 times more Calcium, 7.3 times more Copper, 5.2 times more Iron, 16.9 times more Magnesium, 8.6 times more Manganese, 13.8 times more Phosphorus, 43.6 times more Potassium, 6.8 times more Selenium, 11.7 times more Zinc and 196.9 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 300 kcal of Pie crust, deep dish, frozen, baked, made with enriched flour contain 1.3 times more Sodium than Frozen Broccoli Spears.
• 300 calories of Pie crust, deep dish, frozen, baked, made with enriched flour lack sufficient amounts of Calcium, Copper, Magnesium, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 17.3 times more Omega 3, 1.8 times more Carbohydrate, 23.4 times more Fiber and 9 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 300 kcal of Pie crust, deep dish, frozen, baked, made with enriched flour contain 5.2 times more Fat, 9.5 times more Saturated Fat and 5.6 times more Omega 6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie crust, deep dish, frozen, baked, made with enriched flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6
• 300 calories of Pie crust, deep dish, frozen, baked, made with enriched flour provide inadequate amounts of Omega 3 and Fiber