Comparing Nutrients in 7 ounces Pie crust, standard-type, frozen, ready-to-bake, unenriched VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie crust, standard-type, frozen, ready-to-bake, unenriched	3%	58%	39%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Broccoli	Recommended Dietary Allowance
Energy	31.3% 907kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	59.7% 58g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	27% 8.65g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	94% 1.5g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	119% 20.3g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.3% 87.5g	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	4.7% 1.8g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	14% 7.74g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.82% 1.1mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.17% 0.46mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	4.96% 20μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	NA	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, standard-type, frozen, ready-to-bake, unenriched	Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	9.43% 0.75mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	47% 1.1mg	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	15% 105mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Broccoli:

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B1, 11.7 times more Vitamin B2, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin C than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Raw Broccoli have similar amounts of Vitamin B3 per 7 oz.

Comparing minerals per 7 ounces for Pie crust, standard-type, frozen, ready-to-bake, unenriched vs Broccoli:

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has 1.4 times more Copper, 2.6 times more Manganese and 17.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 3.2 times more Potassium, 1.4 times more Zinc and 4.3 times more Water than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched and Raw Broccoli have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie crust, standard-type, frozen, ready-to-bake, unenriched has 13.4 times more Energy, 78.9 times more Fat, 38.2 times more Saturated Fat, 12 times more Omega 3, 208.4 times more Omega 6, 6.6 times more Carbohydrate and 1.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Fiber than Pie crust, standard-type, frozen, ready-to-bake, unenriched.
• Both Pie crust, standard-type, frozen, ready-to-bake, unenriched as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.