Comparing Nutrients in 5 ounces Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Boiled Broccoli	Recommended Dietary Allowance
Energy	23% 663kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	36% 11.5g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	28% 4.75g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	7.83% 10g	130g per day for Men 19-50 years
Sugars	NA	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	5.22% 2g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	14% 7.82g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.12% 0.067mg	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	27.3% 109μg	38.3% 153μg	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	NA	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.7% 1.76mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.7% 21.3μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	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	40% 3.2mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	29.3% 0.67mg	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	13.8% 96mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.68% 25.2g	3.4% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, deep dish, frozen, unbaked, made with enriched flour VS Boiled Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour versus 5 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Boiled Broccoli:

• 5 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour have 3.6 times more Vitamin B1 and 4.5 times more Vitamin B3 than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 1.7 times more Vitamin B5, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 9.4 times more Vitamin K than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Boiled Broccoli provide similar amounts of Vitamin B2 and Vitamin E per five ounces.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Boiled Broccoli:

• 5 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour have 1.3 times more Copper, 3.4 times more Iron, 2.5 times more Manganese, 2.8 times more Selenium and 8.6 times more Sodium than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 2 times more Calcium, 1.4 times more Magnesium, 3.2 times more Potassium and 5 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Boiled Broccoli contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour have 13.4 times more Energy, 70.1 times more Fat, 102.9 times more Saturated Fat, 65.7 times more Omega 6, 6.5 times more Carbohydrate and 2.3 times more Protein than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 2.4 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Boiled Broccoli offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6