Comparing Nutrients in 5 ounces Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	24.5% 710kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	36.3% 35g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	22% 7.1g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	35.4% 25.7g	2.87% 2.1g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 25.7g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	13% 7.23g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.05% 0.25mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	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	23% 92μg	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	0% 0mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.5% 2.62mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	5.67% 0.051mg	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	46% 3.7mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	79.3% 1.82mg	15.8% 0.36mg	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	23.7% 166mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	4.7% 160mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	44.5% 668mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie Crust, Cookie-type, Graham Cracker, Ready Crust VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie Crust, Cookie-type, Graham Cracker, Ready Crust versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Frozen Broccoli Spears:

• 5 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 2.6 times more Vitamin B1, 1.9 times more Vitamin B2, 7 times more Vitamin B3 and 1.4 times more Vitamin E than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 4.7 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 5 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A and Vitamin C
• Both Pie Crust, Cookie-type, Graham Cracker, Ready Crust as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Pie Crust, Cookie-type, Graham Cracker, Ready Crust vs Frozen Broccoli Spears:

• 5 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 6.2 times more Copper, 3.6 times more Iron, 1.4 times more Magnesium, 5 times more Manganese, 2 times more Phosphorus, 1.4 times more Selenium, 27.7 times more Sodium and 3.7 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.4 times more Calcium, 2.2 times more Potassium and 20.7 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have 17.3 times more Energy, 73 times more Fat, 96.1 times more Saturated Fat, 43.5 times more Omega 6, 12 times more Carbohydrate, 12.3 times more Sugars and 1.7 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.1 times more Omega 3 and 1.6 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6