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

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, cherry	4%	44%	52%
Broccoli	27%	8%	65%

Macro Nutrients

	Pie, fried pies, cherry	Broccoli	Recommended Dietary Allowance
Energy	21.6% 627kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	70.4% 1.13g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	56% 9.54g	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	65% 84.5g	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	13.6% 5.16g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	10.6% 5.95g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, cherry	Broccoli	Recommended Dietary Allowance
Vitamin A	2% 18μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	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	8.93% 35.7μg	31.3% 125μg	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	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, fried pies, cherry	Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	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	30.3% 2.42mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	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% 85.3mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	2% 74.6g	4.8% 177g	3700g per day for Men 19-50 years

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

• Pie, fried pies, cherry have 2 times more Vitamin B1, 2.2 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains 3.4 times more Vitamin A, 5.2 times more Vitamin B5, 5.8 times more Vitamin B6, 3.5 times more Vitamin B9 and 68.6 times more Vitamin C than Pie, fried pies, cherry.
• Both Pie, fried pies, cherry and Raw Broccoli have similar amounts of Vitamin B2 per 7 oz.

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

• Pie, fried pies, cherry have 1.7 times more Iron and 11.3 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 2.1 times more Calcium, 2.1 times more Magnesium, 1.5 times more Phosphorus, 4.9 times more Potassium, 1.8 times more Zinc and 2.4 times more Water than Pie, fried pies, cherry.
• Both Pie, fried pies, cherry and Raw Broccoli have similar amounts of Copper, Manganese and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Pie, fried pies, cherry have 9.3 times more Energy, 43.5 times more Fat, 21.6 times more Saturated Fat, 9 times more Omega 3, 98.1 times more Omega 6 and 6.4 times more Carbohydrate than Raw Broccoli.
• Both Pie, fried pies, cherry and Raw Broccoli have similar amounts of Fiber and Protein per 7 oz.
• Both Pie, fried pies, cherry as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.