Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	35.3% 11.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	31.4% 5.34g	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	57% 74g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	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	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	NA	38g per day for Men 19-50 years
Protein	7.85% 4.4g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.98% 0.091mg	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	37% 147μg	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	63% 57mg	0% 0mg	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	12.5% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	12% 0.11mg	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	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	19.4% 0.45mg	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	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	71% 1067mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.29% 10.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pie crust, standard-type, dry mix per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Pie crust, standard-type, dry mix 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 crust, standard-type, dry mix:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, dry mix.
• While 5 oz of Pie crust, standard-type, dry mix contain 7.1 times more Vitamin B1, 2.6 times more Vitamin B2, 6 times more Vitamin B3 and 1.9 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie crust, standard-type, dry mix provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Pie crust, standard-type, dry mix:

• 5 ounces of Cooked Chopped Frozen Broccoli have 2.2 times more Potassium and 11.9 times more Water than Pie crust, standard-type, dry mix.
• While 5 oz of Pie crust, standard-type, dry mix contain 1.8 times more Calcium, 2.2 times more Copper, 3.6 times more Iron, 1.4 times more Manganese, 1.8 times more Phosphorus, 32.7 times more Selenium, 68.5 times more Sodium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie crust, standard-type, dry mix contain similar levels of Magnesium per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 5 ounces of Pie crust, standard-type, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Pie crust, standard-type, dry mix contain 18.5 times more Energy, 261.7 times more Fat, 443 times more Saturated Fat, 4.7 times more Omega 3, 289.8 times more Omega 6, 9.7 times more Carbohydrate and 2.2 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6