Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Pie crust, deep dish, frozen, baked, made with enriched flour

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Pie crust, deep dish, frozen, baked, made with enriched flour: 96g

Pie crust, deep dish, frozen, baked, made with enriched flour has 18.6 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is very high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Pie crust, deep dish, frozen, baked, made with enriched flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	31.5% 30.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	26.6% 8.5g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	7.8% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	38.7% 50.4g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	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	141% 53.6g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	99% 55.4g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	101% 911μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	9.6% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	2.95% 0.038mg	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	250% 1000μg	22.6% 90μg	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	796% 716mg	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	157% 23.6mg	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	59% 589mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	9.5% 0.085mg	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	136% 11mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	3.9% 16.3mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	22.2% 0.51mg	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	125% 875mg	10.6% 74mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	8.72% 4.8μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.21% 7.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Boiled Chopped Frozen Broccoli has 3.9 times more Vitamin B1, 11.6 times more Vitamin B2, 3 times more Vitamin B3, 12.7 times more Vitamin B5, 60.5 times more Vitamin B6, 11.1 times more Vitamin B9, 17.7 times more Vitamin E and 98.2 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Boiled Chopped Frozen Broccoli as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Boiled Chopped Frozen Broccoli has 26.7 times more Calcium, 7.1 times more Copper, 4.6 times more Iron, 14.2 times more Magnesium, 7.8 times more Manganese, 11.8 times more Phosphorus, 25.7 times more Potassium, 2.6 times more Selenium, 10 times more Zinc and 204.4 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 1.9 times more Sodium than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli has 6 times more Omega 3, 1.9 times more Carbohydrate, 24.3 times more Fiber and 9.5 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 14.3 times more Fat, 26.5 times more Saturated Fat and 15.4 times more Omega 6 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Energy per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 500 kcal.