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

Macros Ratio

	Protein	Fat	Carbs
Pie, cherry, prepared from recipe	4%	40%	56%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pie, cherry, prepared from recipe	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	18.5% 536kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.92g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	35.5% 6.04g	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Pie, cherry, prepared from recipe	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	6.4% 57.5μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.53mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	26.7% 0.35mg	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	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	2.2% 2mg	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, cherry, prepared from recipe	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2% 20mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	25.3% 379mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	2.46% 91g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Pie, cherry, prepared from recipe versus 7 oz of Frozen Broccoli Spears 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 Frozen Broccoli Spears:

• 7 ounces of Pie, cherry, prepared from recipe have 2.1 times more Vitamin B1 and 2.8 times more Vitamin B3 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2 times more Vitamin A, 2 times more Vitamin B5, 5.1 times more Vitamin B6, 3.5 times more Vitamin B9 and 68.3 times more Vitamin C than Pie, cherry, prepared from recipe.
• Both Pie, cherry, prepared from recipe and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Pie, cherry, prepared from recipe have insufficient amounts of Vitamin C
• Both Pie, cherry, prepared from recipe as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Pie, cherry, prepared from recipe have 2.1 times more Copper, 2.6 times more Iron, 4.1 times more Selenium and 11.2 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 4.1 times more Calcium, 1.8 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 3.2 times more Potassium, 1.7 times more Zinc and 2 times more Water than Pie, cherry, prepared from recipe.
• 7 ounces of Pie, cherry, prepared from recipe lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, cherry, prepared from recipe have 9.3 times more Energy, 35.9 times more Fat, 57.4 times more Saturated Fat, 1.6 times more Omega 3, 82.3 times more Omega 6 and 7.2 times more Carbohydrate than Frozen Broccoli Spears.
• Both Pie, cherry, prepared from recipe and Frozen Broccoli Spears offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6