Comparing Nutrients in 5 ounces Broccoli Raab VS Pie crust, standard-type, frozen, ready-to-bake, unenriched

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%

Macro Nutrients

	Broccoli Raab	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Energy	1.08% 31kcal	22.3% 648kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	42.7% 41.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	19.3% 6.18g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	67.2% 1.08g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	85% 14.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	48% 62.5g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	9.87% 5.53g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	4.87% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	6.55% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	7.74% 0.1mg	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	3.54% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Calcium	15.3% 153mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	10.7% 0.096mg	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	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	33.7% 0.78mg	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	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	54.4% 816mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Pie crust, standard-type, frozen, ready-to-bake, unenriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 5 ounces of Broccoli Raab have more Vitamin A, 3.2 times more Vitamin B1, 12.9 times more Vitamin B2, 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6, 8.3 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• 5 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Raw Broccoli Raab as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 5 ounces of Broccoli Raab have 6 times more Calcium, 5.6 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 2 times more Potassium, 2.6 times more Zinc and 4.4 times more Water than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 1.6 times more Copper, 1.4 times more Manganese and 17.5 times more Sodium than Raw Broccoli Raab.
• 5 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Broccoli Raab have 3 times more Fiber than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 5 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 20.8 times more Energy, 59.6 times more Fat, 52.5 times more Saturated Fat, 4 times more Omega 3, 352.1 times more Omega 6 and 15.5 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Pie crust, standard-type, frozen, ready-to-bake, unenriched offer comparable quantities of Protein per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6