Comparing Nutrients in 7 ounces Pie, fried pies, lemon VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Pie, fried pies, lemon	4%	44%	52%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Pie, fried pies, lemon	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	21.6% 627kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.88g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	70.4% 1.13g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	56% 9.54g	0.43% 0.073g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	NA	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	NA	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	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Pie, fried pies, lemon	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	9.6% 0.48mg	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	46.6% 187μg	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	0% 0mg	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, fried pies, lemon	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	7.94% 0.071mg	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% 1.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	49.5% 742mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	2% 74.6g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, fried pies, lemon VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, fried pies, lemon versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Pie, fried pies, lemon have 2 times more Vitamin B1, 3.1 times more Vitamin B3 and more Vitamin B12 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 2.2 times more Vitamin B5, 5.8 times more Vitamin B6, 5.2 times more Vitamin B9 and more Vitamin C than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Pie, fried pies, lemon have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12

Comparing minerals per 7 ounces for Pie, fried pies, lemon vs Frozen Broccoli Spears:

• 7 ounces of Pie, fried pies, lemon have 1.3 times more Copper, 1.7 times more Iron, 1.3 times more Selenium and 22 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Calcium, 1.6 times more Magnesium, 1.4 times more Phosphorus, 3.8 times more Potassium, 1.5 times more Zinc and 2.4 times more Water than Pie, fried pies, lemon.
• Both Pie, fried pies, lemon and Frozen Broccoli Spears contain similar levels of Manganese per seven ounces.
• 7 ounces of Pie, fried pies, lemon lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, fried pies, lemon have 10.9 times more Energy, 47.4 times more Fat, 47.3 times more Saturated Fat, 4.5 times more Omega 3, 129.9 times more Omega 6 and 8 times more Carbohydrate than Frozen Broccoli Spears.
• Both Pie, fried pies, lemon and Frozen Broccoli Spears offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6