Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Pie crust, standard-type, frozen, ready-to-bake, unenriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	31.3% 907kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	59.7% 58g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	27% 8.65g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	94% 1.5g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	119% 20.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	67.3% 87.5g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	NA	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	15.7% 5.95g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	11% 6.15g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.82% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	9.17% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	11% 0.14mg	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	27.8% 111μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88.4% 79.6mg	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	17.5% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	15% 0.13mg	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	15% 1.2mg	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	47% 1.1mg	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	14% 97mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	76.2% 1143mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.87% 180g	1.13% 41.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pie crust, standard-type, frozen, ready-to-bake, unenriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 8.1 times more Vitamin B2, 1.8 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Cooked Chopped Frozen Broccoli and Pie crust, standard-type, frozen, ready-to-bake, unenriched provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Pie crust, standard-type, frozen, ready-to-bake, unenriched have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Pie crust, standard-type, frozen, ready-to-bake, unenriched:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Calcium, 1.6 times more Iron, 1.4 times more Potassium and 4.3 times more Water than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 7 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 2 times more Copper, 2.5 times more Manganese and 52.4 times more Sodium than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie crust, standard-type, frozen, ready-to-bake, unenriched contain similar levels of Magnesium, Phosphorus and Zinc per seven ounces.
• 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.3 times more Fiber than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• While 7 oz of Pie crust, standard-type, frozen, ready-to-bake, unenriched contain 16.3 times more Energy, 243.3 times more Fat, 242.1 times more Saturated Fat, 18.1 times more Omega 3, 785.5 times more Omega 6, 8.2 times more Carbohydrate and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6