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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Frozen Broccoli Spears	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	2% 57.5kcal	35.7% 1034kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	55% 17.6g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	8.17% 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% 6.07g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	18.4% 2.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	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	18% 1.43mg	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	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	2.25% 33.7mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.86% 180g	0.44% 16.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 7 ounces of Frozen Broccoli Spears have 4.4 times more Vitamin B6 and 6.1 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 3.7 times more Vitamin B1, 6.2 times more Vitamin B3 and 1.7 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie crust, deep dish, frozen, baked, made with enriched flour provide similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per seven ounces.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• 7 ounces of Frozen Broccoli Spears have 1.8 times more Calcium, 2.4 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 2.5 times more Copper, 3.4 times more Iron, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.6 times more Selenium, 23.1 times more Sodium and 1.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears 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 Frozen Broccoli Spears 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 times more Energy, 93.6 times more Fat, 170.4 times more Saturated Fat, 100.4 times more Omega 6, 9.8 times more Carbohydrate and 2 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie crust, deep dish, frozen, baked, made with enriched flour offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6