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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, deep dish, frozen, unbaked, made with enriched flour	5%	55%	40%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	32% 929kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	58.8% 57g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	50.4% 16g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	39% 6.65g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.4% 93g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	19.6% 11g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	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	38.2% 153μg	33.2% 133μg	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	NA	124% 112mg	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	16.4% 2.46mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 29.8μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, deep dish, frozen, unbaked, made with enriched flour	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	8.38% 0.075mg	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	56% 4.5mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	25.4% 0.58mg	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	19.3% 135mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	5.3% 181mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.95% 35.3g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Pie crust, deep dish, frozen, unbaked, made with enriched flour versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Frozen Chopped Broccoli:

• 7 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour have 4.3 times more Vitamin B1, 1.5 times more Vitamin B2, 5.3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.8 times more Vitamin B6 and 5.4 times more Vitamin K than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 and Vitamin E per seven ounces.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Pie crust, deep dish, frozen, unbaked, made with enriched flour vs Frozen Chopped Broccoli:

• 7 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour have 2.1 times more Copper, 2.8 times more Iron, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.6 times more Selenium and 14.7 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.8 times more Calcium, 2.3 times more Potassium and 5.1 times more Water than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Frozen Chopped Broccoli contain similar levels of Magnesium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie crust, deep dish, frozen, unbaked, made with enriched flour have 18 times more Energy, 99.1 times more Fat, 184.8 times more Saturated Fat, 108 times more Omega 6, 9.8 times more Carbohydrate and 2 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.1 times more Fiber than Pie crust, deep dish, frozen, unbaked, made with enriched flour.
• Both Pie crust, deep dish, frozen, unbaked, made with enriched flour and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6