Comparing Nutrients in 5 ounces Broccoli Raab VS Pie crust, refrigerated, regular, baked

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pie crust, refrigerated, regular, baked	3%	51%	46%

Macro Nutrients

	Broccoli Raab	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Energy	1.08% 31kcal	24.7% 717kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	28.5% 4.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	64% 83g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	5.22% 2g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	8.63% 4.83g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	8.36% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	2.2% 0.028mg	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	29.4% 118μg	11.3% 45.4μg	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	32% 28.6mg	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	15.3% 2.3mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pie crust, refrigerated, regular, baked	Recommended Dietary Allowance
Calcium	15.3% 153mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	8.03% 0.072mg	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	38% 3.03mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	13% 0.3mg	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	14.8% 103mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	3.46% 118mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	44.6% 669mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.3% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pie crust, refrigerated, regular, baked per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Pie crust, refrigerated, regular, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Pie crust, refrigerated, regular, baked:

• 5 ounces of Broccoli Raab have 3.5 times more Vitamin B2, 8.6 times more Vitamin B6, 2.6 times more Vitamin B9, 32.4 times more Vitamin E and 560 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Broccoli Raab and Pie crust, refrigerated, regular, baked provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Raw Broccoli Raab as well as Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Pie crust, refrigerated, regular, baked:

• 5 ounces of Broccoli Raab have 9 times more Calcium, 1.9 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Potassium, 3.5 times more Zinc and 11.6 times more Water than Pie crust, refrigerated, regular, baked.
• While 5 oz of Pie crust, refrigerated, regular, baked contain 4.5 times more Selenium and 14.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Pie crust, refrigerated, regular, baked contain similar levels of Copper per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 5 ounces of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 1.3 times more Omega 3 and 1.9 times more Fiber than Pie crust, refrigerated, regular, baked.
• While 5 oz of Pie crust, refrigerated, regular, baked contain 23 times more Energy, 58.6 times more Fat, 133.6 times more Saturated Fat, 118 times more Omega 6 and 20.5 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Pie crust, refrigerated, regular, baked offer comparable quantities of Protein per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6