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

Weight per 500 calories

• Pie crust, refrigerated, regular, baked: 99g
• Broccoli: 1471g

Pie crust, refrigerated, regular, baked has 14.9 times more energy per 100g than Broccoli. It has very high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Pie crust, refrigerated, regular, baked or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	9.14% 0.15g	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	3.64% 1.4g	101% 38.2g	38g per day for Men 19-50 years
Protein	6% 3.37g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.037mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.83% 0.29mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.52% 0.02mg	198% 2.57mg	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	232% 926μg	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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	5.6% 0.05mg	80% 0.72mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.9mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	8.98% 0.21mg	134% 3.1mg	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	139% 971mg	700mg per day for Men 19-50 years
Potassium	2.4% 82mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	8.1% 4.45μg	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	31% 466mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	1.98% 0.22mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	0.21% 7.87g	35.5% 1313g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains 7.5 times more Vitamin B1, 47.1 times more Vitamin B2, 7.4 times more Vitamin B3, 28.9 times more Vitamin B5, 130.2 times more Vitamin B6, 29.3 times more Vitamin B9, 232.2 times more Vitamin E and 3780.1 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

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

• Raw Broccoli contains 58.3 times more Calcium, 14.3 times more Copper, 9.4 times more Iron, 34.7 times more Magnesium, 15 times more Manganese, 18.9 times more Phosphorus, 56.7 times more Potassium, 8.3 times more Selenium, 27.7 times more Zinc and 167 times more Water than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Raw Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Pie crust, refrigerated, regular, baked has 5.2 times more Fat, 6.5 times more Saturated Fat and 4.7 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 6.3 times more Omega 3, 1.7 times more Carbohydrate, 27.6 times more Fiber and 12.3 times more Protein than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Raw Broccoli have similar amounts of Energy per 500 kcal.
• Both Pie crust, refrigerated, regular, baked as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.