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

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, unbaked	3%	51%	46%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie crust, refrigerated, regular, unbaked	Broccoli	Recommended Dietary Allowance
Energy	30.5% 883kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.5g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	59.5% 19g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	35% 5.95g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 101g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, unbaked	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.05% 0.04mg	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	12.4% 49.6μg	31.3% 125μg	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	197% 177mg	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	0.66% 0.099mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, unbaked	Broccoli	Recommended Dietary Allowance
Calcium	2% 20mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	11% 0.097mg	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	25.3% 2.02mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	18% 0.42mg	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	12.8% 89.3mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	4.26% 145mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	54% 812mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	1.03% 38.2g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie crust, refrigerated, regular, unbaked vs Broccoli:

• Pie crust, refrigerated, regular, unbaked has 1.8 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Vitamin B2, 1.8 times more Vitamin B5, 8.8 times more Vitamin B6, 2.5 times more Vitamin B9, 15.6 times more Vitamin E and more Vitamin K than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Raw Broccoli have similar amounts of Vitamin B1 per 7 oz.
• Both Pie crust, refrigerated, regular, unbaked as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

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

• Pie crust, refrigerated, regular, unbaked has 1.4 times more Iron, 1.6 times more Selenium and 12.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Calcium, 2.6 times more Magnesium, 1.5 times more Phosphorus, 4.3 times more Potassium, 2.1 times more Zinc and 4.6 times more Water than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Raw Broccoli have similar amounts of Copper and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie crust, refrigerated, regular, unbaked has 13.1 times more Energy, 68.8 times more Fat, 84.2 times more Saturated Fat, 2.1 times more Omega 3, 61.2 times more Omega 6 and 7.7 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fiber than Pie crust, refrigerated, regular, unbaked.
• Both Pie crust, refrigerated, regular, unbaked and Raw Broccoli have similar amounts of Protein per 7 oz.
• Both Pie crust, refrigerated, regular, unbaked as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 7 oz.