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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	36% 1046kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	70.8% 68.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	53.5% 17g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	69% 1.1g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	100% 17g	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	72.5% 94g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	8.88% 3.37g	38g per day for Men 19-50 years
Protein	11% 6.15g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie crust, standard-type, prepared from recipe, baked	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	64.7% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	41% 6.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	7.03% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	27.8% 111μg	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	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	24.5% 29.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	20% 0.18mg	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	71.7% 5.74mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	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	14% 97mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	76% 42μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	71.7% 1076mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pie crust, standard-type, prepared from recipe, baked 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, prepared from recipe, baked 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, prepared from recipe, baked:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.5 times more Vitamin B5, 5.2 times more Vitamin B6, more Vitamin C, 4.3 times more Vitamin E and 6 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 7.1 times more Vitamin B1, 3.4 times more Vitamin B2 and 7.2 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie crust, standard-type, prepared from recipe, baked provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled Chopped Frozen 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 Cooked Chopped Frozen Broccoli vs Pie crust, standard-type, prepared from recipe, baked:

• 7 ounces of Cooked Chopped Frozen Broccoli have 3.3 times more Calcium, 2.1 times more Potassium and 9.3 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 2.7 times more Copper, 4.7 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus, 30.1 times more Selenium, 49.3 times more Sodium and 1.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie crust, standard-type, prepared from recipe, baked contain similar levels of Magnesium per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 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 Cooked Chopped Frozen Broccoli have 8.6 times more Sugars and 1.8 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 18.8 times more Energy, 288.3 times more Fat, 479 times more Saturated Fat, 13.3 times more Omega 3, 658.8 times more Omega 6, 8.9 times more Carbohydrate and 2.1 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6