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

Weight per 300 calories

• Cooked Broccoli Raab: 1200g
• Pie crust, deep dish, frozen, baked, made with enriched flour: 57.6g

Pie crust, deep dish, frozen, baked, made with enriched flour has 20.8 times more energy per unit of mass than Cooked Broccoli Raab, which is very high in comparison to other foods. Cooked Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Cooked Broccoli Raab	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	6.43% 6.24g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	4.68% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	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	28.8% 37.4g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	10.3% 7.44g	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	3.97% 2.88g	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	% 2.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	88.4% 33.6g	3.5% 1.32g	38g per day for Men 19-50 years
Protein	82% 46g	6.27% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	303% 2724μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	169% 2.03mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	5.76% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.38mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	203% 2.64mg	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	213% 852μg	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	493% 444mg	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	202% 30.4mg	5.34% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2560% 3072μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	142% 1416mg	1.32% 13.2mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	191% 15.2mg	17.8% 1.42mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	2.33% 9.8mg	420mg per day for Men 19-50 years
Manganese	198% 4.56mg	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	141% 984mg	6.33% 44.3mg	700mg per day for Men 19-50 years
Potassium	121% 4116mg	1.74% 59.3mg	3400mg per day for Men 19-50 years
Selenium	28.4% 15.6μg	5.23% 2.88μg	55μg per day for Men 19-50 years
Sodium	45% 672mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	2.72% 0.3mg	11mg per day for Men 19-50 years
Water	29.6% 1097g	0.13% 4.76g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Broccoli Raab have 13.4 times more Vitamin B1, 22.4 times more Vitamin B2, 14.6 times more Vitamin B3, 23.2 times more Vitamin B5, 114.6 times more Vitamin B6, 15.7 times more Vitamin B9, 37.9 times more Vitamin E and 319.5 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 Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 300 calories of Cooked Broccoli Raab have 106.9 times more Calcium, 17.6 times more Copper, 10.7 times more Iron, 33.1 times more Magnesium, 14.9 times more Manganese, 22.2 times more Phosphorus, 69.4 times more Potassium, 5.4 times more Selenium, 3 times more Sodium, 21.6 times more Zinc and 230.6 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• 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 Cooked Broccoli Raab have 32.2 times more Omega 3, 1.2 times more Carbohydrate, 25.4 times more Fiber and 13.1 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 2.9 times more Fat, 4.8 times more Saturated Fat and 5.7 times more Omega 6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pie crust, deep dish, frozen, baked, made with enriched flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Broccoli Raab 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