Comparing Nutrients in 500 calories Cooked Broccoli Raab VS Pie crust, refrigerated, regular, baked

Weight per 500 calories

• Cooked Broccoli Raab: 2000g
• Pie crust, refrigerated, regular, baked: 99g

Pie crust, refrigerated, regular, baked has 20.2 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, refrigerated, regular, baked?

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Cooked Broccoli Raab	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	29.2% 28.3g	97g per day for Men 19-50 years
Saturated Fat	5.56% 1.78g	34.2% 11g	32g per day for Men 19-50 years
Omega 3	251% 4g	9.14% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.65% 0.62g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	44.5% 58g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	6.62% 4.8g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	147% 56g	3.64% 1.4g	38g per day for Men 19-50 years
Protein	137% 76.6g	6% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Vitamin A	504% 4540μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	282% 3.38mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	2.8% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	252% 40.3mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	1.52% 0.02mg	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	7.9% 31.6μg	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	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	337% 50.6mg	0.33% 0.049mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4267% 5120μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	236% 2360mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	5.6% 0.05mg	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	14.2% 1.14mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	2.1% 8.9mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	8.98% 0.21mg	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	7.34% 51.4mg	700mg per day for Men 19-50 years
Potassium	202% 6860mg	2.4% 82mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	8.1% 4.45μg	55μg per day for Men 19-50 years
Sodium	74.7% 1120mg	31% 466mg	1500mg per day for Men 19-50 years
Zinc	98% 11mg	1.98% 0.22mg	11mg per day for Men 19-50 years
Water	49.4% 1828g	0.21% 7.87g	3700g per day for Men 19-50 years

Cooked Broccoli Raab VS Pie Crust, Refrigerated, Regular, Baked Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Broccoli Raab or Pie crust, refrigerated, regular, baked?

Lets compare vitamin content per 500 calories of Cooked Broccoli Raab vs Pie crust, refrigerated, regular, baked:

• 500 calories of Cooked Broccoli Raab have 24.4 times more Vitamin B1, 76.6 times more Vitamin B2, 31.7 times more Vitamin B3, 30.7 times more Vitamin B5, 222.6 times more Vitamin B6, 44.9 times more Vitamin B9, 1024.1 times more Vitamin E and 12953.6 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• 500 calories of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cooked Broccoli Raab vs Pie crust, refrigerated, regular, baked:

• 500 calories of Cooked Broccoli Raab have 199 times more Calcium, 29.8 times more Copper, 22.4 times more Iron, 60.7 times more Magnesium, 36.8 times more Manganese, 31.9 times more Phosphorus, 83.6 times more Potassium, 5.8 times more Selenium, 2.4 times more Sodium, 49.7 times more Zinc and 232.4 times more Water than Pie crust, refrigerated, regular, baked.
• 500 calories of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium, Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Broccoli Raab have 27.5 times more Omega 3, 40.5 times more Fiber and 22.7 times more Protein than Pie crust, refrigerated, regular, baked.
• While 500 kcal of Pie crust, refrigerated, regular, baked contain 2.7 times more Fat, 6.2 times more Saturated Fat and 5.5 times more Omega 6 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pie crust, refrigerated, regular, baked offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Broccoli Raab provide inadequate amounts of Omega 6
• 500 calories of Pie crust, refrigerated, regular, baked provide inadequate amounts of Omega 3, Fiber and Protein