Comparing Nutrients in 5 ounces Pie crust, refrigerated, regular, baked VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	24.7% 717kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	28.5% 4.85g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	11% 4.25g	38g per day for Men 19-50 years
Protein	8.63% 4.83g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.36% 0.42mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	14% 0.18mg	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	11.3% 45.4μg	20% 79.4μg	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	63% 57mg	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	0.47% 0.071mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.7% 17mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	8.03% 0.072mg	5.35% 0.048mg	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	20.4% 1.63mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	13.7% 0.32mg	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	10.5% 73.7mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	3.46% 118mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	44.6% 669mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.3% 11.3g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Pie crust, refrigerated, regular, baked vs Cooked Chopped Frozen Broccoli:

• Pie crust, refrigerated, regular, baked has 2.5 times more Vitamin B1 and 2.8 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.2 times more Vitamin B2, 6.5 times more Vitamin B6, 1.8 times more Vitamin B9, 26.4 times more Vitamin E and 220.3 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 5 oz.
• Both Pie crust, refrigerated, regular, baked as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Pie crust, refrigerated, regular, baked vs Cooked Chopped Frozen Broccoli:

• Pie crust, refrigerated, regular, baked has 1.5 times more Copper, 1.9 times more Iron, 6.4 times more Selenium and 42.9 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.8 times more Calcium, 1.4 times more Magnesium, 1.7 times more Potassium, 1.3 times more Zinc and 11.4 times more Water than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Chopped Frozen Broccoli have similar amounts of Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Pie crust, refrigerated, regular, baked has 18.1 times more Energy, 239.1 times more Fat, 615.9 times more Saturated Fat, 3.5 times more Omega 3, 263.3 times more Omega 6 and 10.9 times more Carbohydrate than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.1 times more Fiber than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 5 oz.
• Both Pie crust, refrigerated, regular, baked as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 5 oz.