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

Weight per 300 calories

• Broccoli Raab: 1364g
• Pie crust, deep dish, frozen, baked, made with enriched flour: 57.6g

Pie crust, deep dish, frozen, baked, made with enriched flour has 23.7 times more energy per unit of mass than Raw Broccoli Raab, which is very high in comparison to other foods. Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	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	6.9% 6.7g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	4.68% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	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	30% 39g	23.2% 30.2g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	3.5% 1.32g	38g per day for Men 19-50 years
Protein	77% 43.2g	6.27% 3.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	198% 1786μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	5.76% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	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	283% 1132μg	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	306% 275mg	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	147% 22mg	5.34% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	8% 9.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	147% 1473mg	1.32% 13.2mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	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	365% 29mg	17.8% 1.42mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	2.33% 9.8mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	142% 995mg	6.33% 44.3mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	1.74% 59.3mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	5.23% 2.88μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	15% 226mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	2.72% 0.3mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.13% 4.76g	3700g per day for Men 19-50 years

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 - Broccoli Raab or Pie crust, deep dish, frozen, baked, made with enriched flour?

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

• 300 calories of Broccoli Raab have 14.6 times more Vitamin B1, 23.5 times more Vitamin B2, 10.1 times more Vitamin B3, 18.9 times more Vitamin B5, 101.2 times more Vitamin B6, 20.9 times more Vitamin B9, 27.6 times more Vitamin E and 317.6 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 Raw 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 Broccoli Raab vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 300 calories of Broccoli Raab have 111.2 times more Calcium, 11.2 times more Copper, 20.5 times more Iron, 30.6 times more Magnesium, 17.6 times more Manganese, 22.5 times more Phosphorus, 45.1 times more Potassium, 4.7 times more Selenium, 2 times more Sodium, 35.1 times more Zinc and 265.3 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 Broccoli Raab have 34.4 times more Omega 3, 1.3 times more Carbohydrate, 27.8 times more Fiber and 12.3 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 2.7 times more Fat, 4.5 times more Saturated Fat and 5.4 times more Omega 6 than Raw Broccoli Raab.
• Both Broccoli Raab and Pie crust, deep dish, frozen, baked, made with enriched flour offer comparable quantities of Energy per 300 calories.
• 300 calories of 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