Comparing Nutrients in 5 ounces Pie, coconut creme, commercially prepared VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Boiled Broccoli	Recommended Dietary Allowance
Energy	14.6% 422kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	7.83% 10g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	22% 0.28mg	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	2.5% 9.92μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.1% 0.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.4% 8.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Boiled Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	14% 1.13mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	12% 0.27mg	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	17.2% 120mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	1.65% 61.2g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pie, coconut creme, commercially prepared vs Boiled Broccoli:

• Pie, coconut creme, commercially prepared has more Vitamin B12 and more Vitamin D than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.9 times more Vitamin A, 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 2.6 times more Vitamin B5, 2.9 times more Vitamin B6, 15.4 times more Vitamin B9, more Vitamin C, 9.7 times more Vitamin E and 26.6 times more Vitamin K than Pie, coconut creme, commercially prepared.

Comparing minerals per 5 ounces for Pie, coconut creme, commercially prepared vs Boiled Broccoli:

• Pie, coconut creme, commercially prepared has 2.3 times more Manganese, 1.3 times more Phosphorus, 3.3 times more Selenium and 5 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.4 times more Calcium, 4.5 times more Potassium and 2.1 times more Water than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Boiled and Drained Broccoli have similar amounts of Copper, Iron, Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pie, coconut creme, commercially prepared has 8.5 times more Energy, 40.5 times more Fat, 88.3 times more Saturated Fat, 28.8 times more Omega 6, 5.2 times more Carbohydrate and 13.3 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Omega 3 and 2.5 times more Fiber than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Boiled and Drained Broccoli have similar amounts of Protein per 5 oz.
• Both Pie, coconut creme, commercially prepared as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.