Comparing Nutrients in 7 ounces Pie, fried pies, cherry VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, cherry	4%	44%	52%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pie, fried pies, cherry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	21.6% 627kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	70.4% 1.13g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	56% 9.54g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.5g	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	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, cherry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	8.93% 35.7μg	33.2% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	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	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, cherry	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	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	30.3% 2.42mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	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	12% 85.3mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	2% 74.6g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Pie, fried pies, cherry vs Frozen Chopped Broccoli:

• Pie, fried pies, cherry have 2.7 times more Vitamin B1, 3 times more Vitamin B3 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.8 times more Vitamin A, 2.5 times more Vitamin B5, 4.3 times more Vitamin B6, 3.7 times more Vitamin B9 and 43.4 times more Vitamin C than Pie, fried pies, cherry.
• Both Pie, fried pies, cherry and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 per 7 oz.

Comparing minerals per 7 ounces for Pie, fried pies, cherry vs Frozen Chopped Broccoli:

• Pie, fried pies, cherry have 1.2 times more Copper, 1.5 times more Iron and 15.6 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.5 times more Calcium, 1.8 times more Magnesium, 1.3 times more Manganese, 3.3 times more Potassium, 2.1 times more Zinc and 2.4 times more Water than Pie, fried pies, cherry.
• Both Pie, fried pies, cherry and Frozen Chopped Broccoli, Unprepared have similar amounts of Phosphorus and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie, fried pies, cherry have 12.2 times more Energy, 55.5 times more Fat, 55.8 times more Saturated Fat, 5.4 times more Omega 3, 155.1 times more Omega 6 and 8.9 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Pie, fried pies, cherry and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber and Protein per 7 oz.
• Both Pie, fried pies, cherry as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.