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

Weight per 500 calories

• Pie crust, deep dish, frozen, baked, made with enriched flour: 96g
• Frozen Broccoli Spears: 1724g

Pie crust, deep dish, frozen, baked, made with enriched flour has 18 times more energy per 100g than Frozen Broccoli Spears. It has very high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Pie crust, deep dish, frozen, baked, made with enriched flour or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pie crust, deep dish, frozen, baked, made with enriched flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.5% 30.6g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	26.6% 8.5g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	7.8% 0.12g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.7% 50.4g	71% 92g	130g per day for Men 19-50 years
Sugars	NA	35% 25.3g	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	5.8% 2.2g	136% 51.7g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, baked, made with enriched flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.95% 0.038mg	232% 3mg	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	22.6% 90μg	405% 1621μg	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	NA	1308% 1178mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.9% 1.33mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, baked, made with enriched flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.2% 22mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	69% 0.62mg	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	29.6% 2.37mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	22.2% 0.51mg	192% 4.4mg	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	10.6% 74mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	8.72% 4.8μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	25% 377mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	0.21% 7.93g	42% 1561g	3700g per day for Men 19-50 years

Pie Crust, Deep Dish, Frozen, Baked, Made With Enriched Flour VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie crust, deep dish, frozen, baked, made with enriched flour or Frozen Broccoli Spears?

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

• 500 kcal of Frozen Broccoli Spears contain 4.9 times more Vitamin B1, 15.8 times more Vitamin B2, 2.9 times more Vitamin B3, 10.8 times more Vitamin B5, 78.6 times more Vitamin B6, 18 times more Vitamin B9, 17.4 times more Vitamin E and 109.1 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• 500 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 Pie crust, deep dish, frozen, baked, made with enriched flour as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in 500 calories.

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

• 500 calories of Pie crust, deep dish, frozen, baked, made with enriched flour have 1.3 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 32 times more Calcium, 7.3 times more Copper, 5.2 times more Iron, 16.9 times more Magnesium, 8.6 times more Manganese, 13.8 times more Phosphorus, 43.6 times more Potassium, 6.8 times more Selenium, 11.7 times more Zinc and 196.9 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• 500 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 500 calories:

• 500 calories of Pie crust, deep dish, frozen, baked, made with enriched flour have 5.2 times more Fat, 9.5 times more Saturated Fat and 5.6 times more Omega 6 than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 17.3 times more Omega 3, 1.8 times more Carbohydrate, 23.4 times more Fiber and 9 times more Protein than Pie crust, deep dish, frozen, baked, made with enriched flour.
• Both Pie crust, deep dish, frozen, baked, made with enriched flour and Frozen Broccoli Spears offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie crust, deep dish, frozen, baked, made with enriched flour provide inadequate amounts of Omega 3 and Fiber
• 500 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6