Comparing Nutrients in 7 ounces Boiled Spears Frozen Broccoli VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	35.7% 1034kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	43.4% 7.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.6g	80% 104g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	11% 6.15g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	6.1% 0.079mg	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	15% 59.5μg	46.6% 187μg	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	NA	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	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	10% 101mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	19.6% 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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	28% 0.64mg	46% 1.06mg	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	15.6% 109mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Pie crust, deep dish, frozen, baked, made with enriched flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Spears Frozen Broccoli versus 7 oz of Pie crust, deep dish, frozen, baked, made with enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Spears Frozen Broccoli vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 7 ounces of Boiled Spears Frozen Broccoli have 3.3 times more Vitamin B6 and 5.3 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 4.8 times more Vitamin B1, 1.6 times more Vitamin B2, 6.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.1 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Pie crust, deep dish, frozen, baked, made with enriched flour provide similar amounts of Vitamin E per seven ounces.
• Both Boiled and Drained Spears Frozen Broccoli as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Spears Frozen Broccoli vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 7 ounces of Boiled Spears Frozen Broccoli have 2.2 times more Calcium, 1.7 times more Potassium and 11 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 2.1 times more Copper, 4 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 2.6 times more Selenium, 16.4 times more Sodium and 1.7 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Pie crust, deep dish, frozen, baked, made with enriched flour contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Spears Frozen Broccoli have 1.3 times more Fiber than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While 7 oz of Pie crust, deep dish, frozen, baked, made with enriched flour contain 18.6 times more Energy, 289.5 times more Fat, 492.3 times more Saturated Fat, 3.1 times more Omega 3, 285.7 times more Omega 6, 9.8 times more Carbohydrate and 2 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6