Comparing Nutrients in 7 ounces Pie, mince, prepared from recipe VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Pie, mince, prepared from recipe	3%	32%	65%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Pie, mince, prepared from recipe	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.8% 574kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.32g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	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	73.3% 95g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	77.5% 56g	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	9.2% 5.16g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Pie, mince, prepared from recipe	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	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	14.7% 2.36mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	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	11.4% 45.6μg	33.2% 133μg	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	13% 11.7mg	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie, mince, prepared from recipe	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	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	37% 2.96mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22.7% 0.52mg	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% 83.3mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	33.6% 504mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	2% 74.2g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie, mince, prepared from recipe VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Pie, mince, prepared from recipe versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Pie, mince, prepared from recipe vs Frozen Chopped Broccoli:

• 7 ounces of Pie, mince, prepared from recipe have 2.8 times more Vitamin B1 and 2.5 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 52 times more Vitamin A, 2.8 times more Vitamin B5, 2 times more Vitamin B6, 2.9 times more Vitamin B9, 9.6 times more Vitamin C, 8.1 times more Vitamin E and 15 times more Vitamin K than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Pie, mince, prepared from recipe have insufficient amounts of Vitamin A and Vitamin E
• Both Pie, mince, prepared from recipe as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Pie, mince, prepared from recipe vs Frozen Chopped Broccoli:

• 7 ounces of Pie, mince, prepared from recipe have 3 times more Copper, 1.8 times more Iron, 2.4 times more Selenium and 10.6 times more Sodium than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.5 times more Calcium, 1.3 times more Magnesium, 2.2 times more Zinc and 2.4 times more Water than Pie, mince, prepared from recipe.
• Both Pie, mince, prepared from recipe and Frozen Chopped Broccoli contain similar levels of Manganese, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Pie, mince, prepared from recipe have 11.1 times more Energy, 37.2 times more Fat, 61 times more Saturated Fat, 1.7 times more Omega 3, 85.8 times more Omega 6, 10 times more Carbohydrate and 21 times more Sugars than Frozen Chopped Broccoli.
• Both Pie, mince, prepared from recipe and Frozen Chopped Broccoli offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6