Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Frozen Broccoli Spears	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	1.4% 41kcal	25.5% 739kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	46.5% 45g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	31% 5.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	57.2% 74.4g	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	8.58% 3.26g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	15.4% 8.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	4.36% 0.057mg	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	33.3% 133μg	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	108% 97mg	NA	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	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	19.7% 23.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	14% 0.13mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	33% 0.76mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	37% 557mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	3.47% 128g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pie crust, deep dish, frozen, baked, made with enriched flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of Pie crust, deep dish, frozen, baked, made with enriched flour 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, deep dish, frozen, baked, made with enriched flour:

• 5 ounces of Frozen Broccoli Spears have 4.4 times more Vitamin B6 and 6.1 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 5 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 3.7 times more Vitamin B1, 6.2 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie crust, deep dish, frozen, baked, made with enriched flour provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per five ounces.
• Both Frozen Broccoli Spears as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 5 ounces of Frozen Broccoli Spears have 1.8 times more Calcium, 2.4 times more Potassium and 11 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 5 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 2.5 times more Copper, 3.4 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.6 times more Selenium, 23.1 times more Sodium and 1.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie crust, deep dish, frozen, baked, made with enriched flour contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 1.3 times more Fiber than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 5 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 18 times more Energy, 93.6 times more Fat, 170.4 times more Saturated Fat, 100.4 times more Omega 6, 9.8 times more Carbohydrate and 2 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie crust, deep dish, frozen, baked, made with enriched flour offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6