Comparing Nutrients in 500 calories Pie crust, refrigerated, regular, baked VS Boiled Spears Frozen Broccoli

Weight per 500 calories

• Pie crust, refrigerated, regular, baked: 99g
• Boiled Spears Frozen Broccoli: 1786g

Pie crust, refrigerated, regular, baked has 18.1 times more energy per 100g than Boiled Spears Frozen Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Spears Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Pie crust, refrigerated, regular, baked or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	9.14% 0.15g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	36.2% 26.3g	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	3.64% 1.4g	141% 53.6g	38g per day for Men 19-50 years
Protein	6% 3.37g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.037mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.52% 0.02mg	179% 2.32mg	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	7.9% 31.6μg	134% 536μg	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	796% 716mg	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	0.33% 0.049mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	91% 911mg	1000mg per day for Men 19-50 years
Copper	5.6% 0.05mg	85.3% 0.77mg	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	14.2% 1.14mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.9mg	85% 357mg	420mg per day for Men 19-50 years
Manganese	8.98% 0.21mg	252% 5.8mg	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	7.34% 51.4mg	140% 982mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	95% 3214mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.45μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	31% 466mg	28.6% 429mg	1500mg per day for Men 19-50 years
Zinc	1.98% 0.22mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.21% 7.87g	43.8% 1620g	3700g per day for Men 19-50 years

Pie Crust, Refrigerated, Regular, Baked VS Boiled Spears Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Pie crust, refrigerated, regular, baked or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 500 calories of Pie crust, refrigerated, regular, baked vs Boiled Spears Frozen Broccoli:

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 7.1 times more Vitamin B1, 39.6 times more Vitamin B2, 6.4 times more Vitamin B3, 16.8 times more Vitamin B5, 117.5 times more Vitamin B6, 16.9 times more Vitamin B9, 477.1 times more Vitamin E and 3980.2 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 Pie crust, refrigerated, regular, baked as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Pie crust, refrigerated, regular, baked vs Boiled Spears Frozen Broccoli:

• 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 76.8 times more Calcium, 15.2 times more Copper, 9.6 times more Iron, 40.2 times more Magnesium, 28.1 times more Manganese, 19.1 times more Phosphorus, 39.2 times more Potassium, 7.6 times more Selenium, 24.6 times more Zinc and 206 times more Water than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Spears Frozen Broccoli contain similar levels of Sodium per 500 calories.
• 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 Pie crust, refrigerated, regular, baked have 14.4 times more Fat, 34.1 times more Saturated Fat and 14.6 times more Omega 6 than Boiled Spears Frozen Broccoli.
• While 500 kcal of Boiled and Drained Spears Frozen Broccoli contain 5.1 times more Omega 3, 1.7 times more Carbohydrate, 38.7 times more Fiber and 16.4 times more Protein than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 500 calories.
• 500 calories of Pie crust, refrigerated, regular, baked provide inadequate amounts of Omega 3, Fiber and Protein
• 500 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6