Comparing Nutrients in 5 ounces Pie crust, refrigerated, regular, unbaked VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, unbaked	3%	51%	46%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	21.8% 631kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	37.2% 36g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	42.5% 13.6g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	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	6.7% 2.55g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.2% 0.028mg	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	8.86% 35.4μg	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	NA	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, unbaked	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	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	18% 1.45mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	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	9.1% 63.8mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, refrigerated, regular, unbaked VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie crust, refrigerated, regular, unbaked 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, refrigerated, regular, unbaked vs Frozen Broccoli Spears:

• 5 ounces of Pie crust, refrigerated, regular, unbaked have 2.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.2 times more Vitamin B2, 8.8 times more Vitamin B6, 3.8 times more Vitamin B9, 27 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Pie crust, refrigerated, regular, unbaked as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Pie crust, refrigerated, regular, unbaked vs Frozen Broccoli Spears:

• 5 ounces of Pie crust, refrigerated, regular, unbaked have 1.3 times more Copper, 1.4 times more Iron, 2.1 times more Selenium and 24.1 times more Sodium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 4.1 times more Calcium, 2 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 3.4 times more Potassium, 1.7 times more Zinc and 4.7 times more Water than Pie crust, refrigerated, regular, unbaked.
• 5 ounces of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie crust, refrigerated, regular, unbaked have 15.3 times more Energy, 74.9 times more Fat, 184.5 times more Saturated Fat, 81 times more Omega 6 and 9.6 times more Carbohydrate than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.7 times more Fiber than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Frozen Broccoli Spears offer comparable quantities of Omega 3 and Protein per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6