Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Pie, fried pies, lemon

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pie, fried pies, lemon	4%	44%	52%

Macro Nutrients

	Frozen Chopped Broccoli	Pie, fried pies, lemon	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	15.2% 4.88g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	70.4% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	56% 9.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	65% 84.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pie, fried pies, lemon	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	4.58% 0.06mg	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	33.2% 133μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pie, fried pies, lemon	Recommended Dietary Allowance
Calcium	11% 111mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	10.4% 0.093mg	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	20% 1.6mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	19.3% 0.44mg	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% 99mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	49.5% 742mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.9% 181g	2% 74.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Pie, fried pies, lemon:

• Frozen Chopped Broccoli, Unprepared has 26 times more Vitamin A, 2.5 times more Vitamin B5, 4.3 times more Vitamin B6, 3.7 times more Vitamin B9 and more Vitamin C than Pie, fried pies, lemon.
• While Pie, fried pies, lemon contain 2.7 times more Vitamin B1, 3 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Pie, fried pies, lemon have similar amounts of Vitamin B2 per 7 oz.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Pie, fried pies, lemon:

• Frozen Chopped Broccoli, Unprepared has 2.5 times more Calcium, 1.8 times more Magnesium, 1.3 times more Manganese, 3.3 times more Potassium, 2.1 times more Zinc and 2.4 times more Water than Pie, fried pies, lemon.
• While Pie, fried pies, lemon contain 1.5 times more Iron and 15.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Pie, fried pies, lemon have similar amounts of Copper, Phosphorus and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie, fried pies, lemon contain 12.2 times more Energy, 55.5 times more Fat, 55.8 times more Saturated Fat, 5.4 times more Omega 3, 155.1 times more Omega 6 and 8.9 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Pie, fried pies, lemon have similar amounts of Fiber and Protein per 7 oz.
• Both Frozen Chopped Broccoli, Unprepared as well as Pie, fried pies, lemon have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.