Comparing Nutrients in 5 ounces Pie, fried pies, cherry VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, cherry	4%	44%	52%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pie, fried pies, cherry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15.4% 448kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	50.3% 0.81g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.4g	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	9.7% 3.7g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.6% 4.25g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, cherry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	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	6.38% 25.5μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	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	NA	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, cherry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.1% 31mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	7.4% 0.067mg	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	21.6% 1.73mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	8.7% 61mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	35.3% 530mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, cherry VS Cooked Chopped Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Pie, fried pies, cherry versus 5 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pie, fried pies, cherry vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Pie, fried pies, cherry have 2.6 times more Vitamin B1, 1.3 times more Vitamin B2, 3.1 times more Vitamin B3 and more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 5.7 times more Vitamin A, 2.5 times more Vitamin B5, 4.3 times more Vitamin B6, 3.1 times more Vitamin B9 and 30.8 times more Vitamin C than Pie, fried pies, cherry.
• 5 ounces of Pie, fried pies, cherry have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12

Comparing minerals per 5 ounces for Pie, fried pies, cherry vs Cooked Chopped Frozen Broccoli:

• 5 ounces of Pie, fried pies, cherry have 1.4 times more Copper, 2 times more Iron, 3.4 times more Selenium and 34 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.5 times more Calcium, 1.3 times more Magnesium, 2.2 times more Potassium and 2.4 times more Water than Pie, fried pies, cherry.
• Both Pie, fried pies, cherry and Cooked Chopped Frozen Broccoli contain similar levels of Manganese, Phosphorus and Zinc per five ounces.
• 5 ounces of Pie, fried pies, cherry lack sufficient amounts of Potassium
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pie, fried pies, cherry have 11.3 times more Energy, 134.2 times more Fat, 136.5 times more Saturated Fat, 13.5 times more Omega 3, 369.8 times more Omega 6 and 8 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• Both Pie, fried pies, cherry and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6