Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	3%	45%	52%

Macro Nutrients

	Frozen Broccoli Spears	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Energy	1.4% 41kcal	23.7% 686kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	22.6% 7.2g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	54% 9.18g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	73.5% 53.3g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	30% 271μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	6.12% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	3.8% 0.05mg	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	33.3% 133μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	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	12.8% 1.9mg	21.5% 3.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	28.6% 34.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pie crust, cookie-type, prepared from recipe, graham cracker, chilled	Recommended Dietary Allowance
Calcium	5.8% 58mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	19.2% 0.17mg	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	12.8% 1.02mg	37.6% 3mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	28% 0.64mg	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	12% 83.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pie crust, cookie-type, prepared from recipe, graham cracker, chilled per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 5 ounces of Frozen Broccoli Spears have 5 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C and 4.2 times more Vitamin K than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 5 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 3.4 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 4.5 times more Vitamin B3 and 1.7 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin C
• Both Frozen Broccoli Spears as well as Pie crust, cookie-type, prepared from recipe, graham cracker, chilled have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Pie crust, cookie-type, prepared from recipe, graham cracker, chilled:

• 5 ounces of Frozen Broccoli Spears have 2.1 times more Calcium, 2.9 times more Potassium and 14.8 times more Water than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 5 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 3.4 times more Copper, 2.9 times more Iron, 1.8 times more Manganese, 3.1 times more Selenium, 32.9 times more Sodium and 1.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain similar levels of Magnesium and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 2 times more Fiber than Pie crust, cookie-type, prepared from recipe, graham cracker, chilled.
• While 5 oz of Pie crust, cookie-type, prepared from recipe, graham cracker, chilled contain 16.7 times more Energy, 71.8 times more Fat, 97.9 times more Saturated Fat, 2.4 times more Omega 3, 175 times more Omega 6, 11.9 times more Carbohydrate, 25.6 times more Sugars and 1.3 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6