Comparing Nutrients in 7 ounces Pie, cherry, prepared from recipe VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie, cherry, prepared from recipe	4%	40%	56%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Pie, cherry, prepared from recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	18.5% 536kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.8% 76.4g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Pie, cherry, prepared from recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	20% 0.26mg	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	13.4% 53.6μg	27.8% 111μg	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	2.2% 2mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, cherry, prepared from recipe	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	7.5% 0.067mg	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	46% 3.67mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	19.2% 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	8.5% 59.5mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	25.3% 379mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	2.46% 91g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, cherry, prepared from recipe VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, cherry, prepared from recipe versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie, cherry, prepared from recipe vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Pie, cherry, prepared from recipe have 2.7 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.8 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Vitamin A, 2.2 times more Vitamin B5, 3.8 times more Vitamin B6, 2.1 times more Vitamin B9 and 40.1 times more Vitamin C than Pie, cherry, prepared from recipe.
• 7 ounces of Pie, cherry, prepared from recipe have insufficient amounts of Vitamin C
• Both Pie, cherry, prepared from recipe as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie, cherry, prepared from recipe vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Pie, cherry, prepared from recipe have 2.3 times more Copper, 3 times more Iron, 11.1 times more Selenium and 17.4 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 3.3 times more Calcium, 1.4 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Zinc and 2 times more Water than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe and Cooked Chopped Frozen Broccoli contain similar levels of Manganese per seven ounces.
• 7 ounces of Pie, cherry, prepared from recipe lack sufficient amounts of Calcium and Zinc
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, cherry, prepared from recipe have 9.6 times more Energy, 101.7 times more Fat, 165.8 times more Saturated Fat, 4.8 times more Omega 3, 234.2 times more Omega 6 and 7.2 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• Both Pie, cherry, prepared from recipe and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6