Comparing Nutrients in 5 ounces Pie crust, standard-type, prepared from recipe, unbaked VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, prepared from recipe, unbaked	5%	59%	36%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pie crust, standard-type, prepared from recipe, unbaked	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	23% 665kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.7g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	63.6% 11g	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	46% 60g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0.29% 0.21g	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	12.7% 4.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	14.4% 8.08g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, prepared from recipe, unbaked	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	41% 0.49mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.17mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.48% 0.22mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	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	25% 101μg	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	2.65% 0.4mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, prepared from recipe, unbaked	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	12.8% 0.11mg	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	45.5% 3.64mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	23.6% 0.54mg	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	12% 85mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	2.46% 83.6mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	48.5% 26.6μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.75% 28g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, standard-type, prepared from recipe, unbaked VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie crust, standard-type, prepared from recipe, 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, standard-type, prepared from recipe, unbaked vs Frozen Broccoli Spears:

• 5 ounces of Pie crust, standard-type, prepared from recipe, unbaked have 4.8 times more Vitamin B1, 2.2 times more Vitamin B2 and 6.4 times more Vitamin B3 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, 1.5 times more Vitamin B5, 8 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 4.8 times more Vitamin E and 7.7 times more Vitamin K than Pie crust, standard-type, prepared from recipe, unbaked.
• 5 ounces of Pie crust, standard-type, prepared from recipe, unbaked have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C and Vitamin E
• Both Pie crust, standard-type, prepared from recipe, unbaked 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, standard-type, prepared from recipe, unbaked vs Frozen Broccoli Spears:

• 5 ounces of Pie crust, standard-type, prepared from recipe, unbaked have 2.3 times more Copper, 3.6 times more Iron, 1.5 times more Manganese, 9.9 times more Selenium and 28.4 times more Sodium than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 4.6 times more Calcium, 1.3 times more Magnesium, 4.2 times more Potassium and 4.6 times more Water than Pie crust, standard-type, prepared from recipe, unbaked.
• Both Pie crust, standard-type, prepared from recipe, unbaked and Frozen Broccoli Spears contain similar levels of Phosphorus and Zinc per five ounces.
• 5 ounces of Pie crust, standard-type, prepared from recipe, unbaked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie crust, standard-type, prepared from recipe, unbaked have 16.2 times more Energy, 90.6 times more Fat, 147.6 times more Saturated Fat, 4 times more Omega 3, 206 times more Omega 6, 7.9 times more Carbohydrate and 1.9 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 9.8 times more Sugars than Pie crust, standard-type, prepared from recipe, unbaked.
• Both Pie crust, standard-type, prepared from recipe, unbaked and Frozen Broccoli Spears offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6