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

Macros Ratio

	Protein	Fat	Carbs
Pie, coconut creme, commercially prepared	3%	49%	48%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie, coconut creme, commercially prepared	Broccoli	Recommended Dietary Allowance
Energy	14.6% 422kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.1g	0.41% 0.069g	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	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.14g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Pie, coconut creme, commercially prepared	Broccoli	Recommended Dietary Allowance
Vitamin A	4.25% 38.3μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, coconut creme, commercially prepared	Broccoli	Recommended Dietary Allowance
Calcium	4.1% 41mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	7.7% 0.069mg	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	14% 1.13mg	13% 1.03mg	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	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	17.2% 120mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	1.65% 61.2g	3.42% 127g	3700g per day for Men 19-50 years

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

• Pie, coconut creme, commercially prepared has more Vitamin B12 and more Vitamin D than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C, 5.2 times more Vitamin E and 19.2 times more Vitamin K than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Raw Broccoli have similar amounts of Vitamin A per 5 oz.

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

• Pie, coconut creme, commercially prepared has 1.4 times more Copper, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Selenium and 6.2 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 4.9 times more Potassium and 2.1 times more Water than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Raw Broccoli have similar amounts of Iron, Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pie, coconut creme, commercially prepared has 8.8 times more Energy, 44.9 times more Fat, 61.2 times more Saturated Fat, 30 times more Omega 6, 5.6 times more Carbohydrate and 10.9 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 2 times more Fiber and 1.3 times more Protein than Pie, coconut creme, commercially prepared.
• Both Pie, coconut creme, commercially prepared and Raw Broccoli have similar amounts of Omega 3 per 5 oz.
• Both Pie, coconut creme, commercially prepared as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.