Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	14.6% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	24.3% 23.5g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	31% 9.9g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	12.2% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	40.7% 53g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	11% 4.25g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	6.8% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.4% 0.096mg	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	20% 79.4μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.1% 0.17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.4% 8.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	10.7% 0.096mg	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	11% 0.86mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	27% 0.62mg	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	9.92% 69.5mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	2.7% 92mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.48% 129g	1.65% 61.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pie, coconut creme, commercially prepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Pie, coconut creme, commercially prepared:

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.9 times more Vitamin A, 2.3 times more Vitamin B3, 1.9 times more Vitamin B6, 8 times more Vitamin B9, more Vitamin C, 8.8 times more Vitamin E and 16.6 times more Vitamin K than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain more Vitamin B12 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie, coconut creme, commercially prepared provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Pie, coconut creme, commercially prepared:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.2 times more Potassium and 2.1 times more Water than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 2 times more Copper, 1.3 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 7.6 times more Selenium, 18.5 times more Sodium and 1.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie, coconut creme, commercially prepared contain similar levels of Calcium per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.3 times more Fiber and 1.5 times more Protein than Pie, coconut creme, commercially prepared.
• While 5 oz of Pie, coconut creme, commercially prepared contain 10.6 times more Energy, 138.3 times more Fat, 387.6 times more Saturated Fat, 1.8 times more Omega 3, 113 times more Omega 6, 7 times more Carbohydrate and 12.6 times more Sugars than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6