Comparing Nutrients in 7 ounces Boiled Broccoli VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Boiled Broccoli	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	36% 1046kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	70.8% 68.7g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	53.5% 17g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	72.5% 94g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	0.47% 0.34g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	64.7% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	7.03% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	3.8% 0.05mg	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	53.6% 214μg	33.2% 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	143% 129mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	37% 0.85mg	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	19% 133mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	76% 42μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	71.7% 1076mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Pie crust, standard-type, prepared from recipe, baked per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Pie crust, standard-type, prepared from recipe, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Pie crust, standard-type, prepared from recipe, baked:

• 7 ounces of Boiled Broccoli have more Vitamin A, 3.5 times more Vitamin B5, 8 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 4.7 times more Vitamin E and 9.5 times more Vitamin K than Pie crust, standard-type, prepared from recipe, baked.
• While 7 oz of Pie crust, standard-type, prepared from recipe, baked contain 6.2 times more Vitamin B1, 2.3 times more Vitamin B2 and 6 times more Vitamin B3 than Boiled and Drained Broccoli.
• 7 ounces of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled and Drained Broccoli as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Pie crust, standard-type, prepared from recipe, baked:

• 7 ounces of Boiled Broccoli have 4 times more Calcium, 1.5 times more Magnesium, 4.4 times more Potassium and 9.1 times more Water than Pie crust, standard-type, prepared from recipe, baked.
• While 7 oz of Pie crust, standard-type, prepared from recipe, baked contain 1.5 times more Copper, 4.3 times more Iron, 2.2 times more Manganese, 13.2 times more Selenium and 13.2 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Pie crust, standard-type, prepared from recipe, baked contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.9 times more Fiber than Pie crust, standard-type, prepared from recipe, baked.
• While 7 oz of Pie crust, standard-type, prepared from recipe, baked contain 15.1 times more Energy, 84.4 times more Fat, 109.1 times more Saturated Fat, 4.7 times more Omega 3, 167.9 times more Omega 6, 6.6 times more Carbohydrate and 2.7 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6