Comparing Nutrients in 7 ounces Broccoli VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	50.8% 49.3g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	31% 9.92g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	98% 128g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	49.6% 36g	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	1.86% 1.35g	0% 0g	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	% 0.97g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 36g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	10% 5.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	11.6% 0.15mg	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	31.3% 125μg	32.2% 129μg	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	197% 177mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.3% 1.55mg	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	36% 43.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	9.33% 93mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	49% 0.44mg	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% 1.45mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	111% 2.55mg	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	18.7% 131mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	6.6% 224mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	62.3% 935mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.23% 8.67g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw Broccoli has more Vitamin A, 3.2 times more Vitamin B5, 2.3 times more Vitamin B6, more Vitamin C and 4.7 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 2.6 times more Vitamin B1, 1.8 times more Vitamin B2, 5 times more Vitamin B3 and 2.4 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Broccoli as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• Raw Broccoli has 1.6 times more Calcium, 2.8 times more Potassium and 20.4 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 4.6 times more Copper, 3.6 times more Iron, 6.1 times more Manganese, 1.8 times more Phosphorus, 14.3 times more Sodium and 3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Magnesium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.4 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While Pie Crust, Cookie-type, Graham Cracker, Ready Crust contains 14.7 times more Energy, 67.1 times more Fat, 43.9 times more Saturated Fat, 32.9 times more Omega 6, 9.7 times more Carbohydrate, 10.7 times more Sugars and 1.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Pie Crust, Cookie-type, Graham Cracker, Ready Crust have similar amounts of Omega 3 per 7 oz.
• Both Raw Broccoli as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.