Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Pie crust, refrigerated, regular, unbaked

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Pie crust, refrigerated, regular, unbaked	3%	51%	46%

Macro Nutrients

	Frozen Broccoli Spears	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Energy	2% 57.5kcal	30.5% 883kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	52% 50.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	59.5% 19g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	35% 5.95g	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	78% 101g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11% 6.07g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Pie crust, refrigerated, regular, unbaked	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	3.05% 0.04mg	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	12.4% 49.6μg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Pie crust, refrigerated, regular, unbaked	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	9.92% 0.089mg	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	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	15.6% 0.36mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	54% 812mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	4.86% 180g	1.03% 38.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Pie crust, refrigerated, regular, unbaked per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Pie crust, refrigerated, regular, unbaked 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, refrigerated, regular, unbaked:

• 7 ounces of Frozen Broccoli Spears have 2.2 times more Vitamin B2, 8.8 times more Vitamin B6, 3.8 times more Vitamin B9, 27 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• While 7 oz of Pie crust, refrigerated, regular, unbaked contain 2.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie crust, refrigerated, regular, unbaked provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Pie crust, refrigerated, regular, unbaked have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Pie crust, refrigerated, regular, unbaked:

• 7 ounces of Frozen Broccoli Spears have 4.1 times more Calcium, 2 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus, 3.4 times more Potassium, 1.7 times more Zinc and 4.7 times more Water than Pie crust, refrigerated, regular, unbaked.
• While 7 oz of Pie crust, refrigerated, regular, unbaked contain 1.3 times more Copper, 1.4 times more Iron, 2.1 times more Selenium and 24.1 times more Sodium than Frozen Broccoli Spears.
• 7 ounces of Pie crust, refrigerated, regular, unbaked lack sufficient amounts of Calcium, Magnesium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 1.7 times more Fiber than Pie crust, refrigerated, regular, unbaked.
• While 7 oz of Pie crust, refrigerated, regular, unbaked contain 15.3 times more Energy, 74.9 times more Fat, 184.5 times more Saturated Fat, 81 times more Omega 6 and 9.6 times more Carbohydrate than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Pie crust, refrigerated, regular, unbaked offer comparable quantities of Omega 3 and Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6