Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Pie Crust, Cookie-type, Graham Cracker, Ready Crust: 100g

Pie Crust, Cookie-type, Graham Cracker, Ready Crust has 20 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 500 calories - Cooked Broccoli Raab or Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Cooked Broccoli Raab	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	25.5% 24.8g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	251% 4g	3.74% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	9.46% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	49.4% 64g	130g per day for Men 19-50 years
Sugars	17% 12.4g	25% 18g	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	6.62% 4.8g	0% 0g	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	% 4.6g	% 0g	g per day for Men 19-50 years
Sucrose	% 3g	% 18g	g per day for Men 19-50 years
Fiber	147% 56g	5% 1.9g	38g per day for Men 19-50 years
Protein	137% 76.6g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	504% 4540μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	3.55% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	5.83% 0.076mg	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	355% 1420μg	16.2% 65μg	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	822% 740mg	0% 0mg	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	337% 50.6mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	18% 21.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	236% 2360mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	24.7% 0.22mg	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	318% 25.4mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	5.47% 23mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	56% 1.3mg	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	234% 1640mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	3.3% 113mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	0.12% 4.36g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Pie Crust, Cookie-type, Graham Cracker, Ready Crust?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 500 calories of Cooked Broccoli Raab have more Vitamin A, 18.4 times more Vitamin B1, 13.2 times more Vitamin B2, 12.5 times more Vitamin B3, 50.4 times more Vitamin B5, 58 times more Vitamin B6, 21.9 times more Vitamin B9, more Vitamin C, 27.4 times more Vitamin E and 235.3 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 500 calories of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Cooked Broccoli Raab as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 500 calories of Cooked Broccoli Raab have 81.5 times more Calcium, 6.7 times more Copper, 9.8 times more Iron, 23.5 times more Magnesium, 5.9 times more Manganese, 14 times more Phosphorus, 60.8 times more Potassium, 10 times more Selenium, 2.4 times more Sodium, 8.7 times more Zinc and 419.2 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 500 calories of Pie Crust, Cookie-type, Graham Cracker, Ready Crust lack sufficient amounts of Calcium, Magnesium, Potassium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 67.1 times more Omega 3, 29.5 times more Fiber and 15 times more Protein than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 500 kcal of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 2.4 times more Fat, 2.8 times more Saturated Fat and 1.5 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pie Crust, Cookie-type, Graham Cracker, Ready Crust offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Broccoli Raab as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide inadequate amounts of Omega 6 in 500 calories.