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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Cooked Broccoli Raab	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	25.5% 739kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	46.5% 45g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	31% 5.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	57.2% 74.4g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	15.4% 8.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	25.4% 4.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	19.7% 23.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	22.5% 1.8mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	37% 557mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.32% 11.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 5 ounces of Cooked Broccoli Raab have 5.5 times more Vitamin B6, 1.8 times more Vitamin E and 15.3 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 1.6 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pie crust, deep dish, frozen, baked, made with enriched flour provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• Both Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 5 ounces of Cooked Broccoli Raab have 5.1 times more Calcium, 1.6 times more Magnesium, 3.3 times more Potassium and 11.1 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 1.9 times more Iron, 1.4 times more Manganese, 3.8 times more Selenium and 7 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Pie crust, deep dish, frozen, baked, made with enriched flour contain similar levels of Copper, Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 1.5 times more Omega 3 and 1.2 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 20.8 times more Energy, 61.2 times more Fat, 99.6 times more Saturated Fat, 119.8 times more Omega 6, 16.8 times more Carbohydrate and 1.6 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6