Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Pie Crust, Cookie-type, Graham Cracker, Ready Crust	4%	45%	51%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Energy	0.97% 28kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	25.6% 25g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	15.6% 5g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	9.48% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	25% 18g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	7.9% 3g	5% 1.9g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	3.56% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	5.85% 0.076mg	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	14% 56μg	16.3% 65μg	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	44.6% 40mg	0% 0mg	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	8.8% 1.32mg	12.3% 1.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Pie Crust, Cookie-type, Graham Cracker, Ready Crust	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	24.8% 0.22mg	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	7.63% 0.61mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	56% 1.3mg	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	7% 49mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	3.32% 113mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	4.73% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.12% 4.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Pie Crust, Cookie-type, Graham Cracker, Ready Crust to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 100 grams of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.5 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C and 4 times more Vitamin K than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 100 g of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 3.3 times more Vitamin B1, 2.6 times more Vitamin B2, 7 times more Vitamin B3 and 1.4 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie Crust, Cookie-type, Graham Cracker, Ready Crust provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Pie Crust, Cookie-type, Graham Cracker, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Pie Crust, Cookie-type, Graham Cracker, Ready Crust:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.3 times more Potassium and 20.8 times more Water than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 100 g of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 6.6 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 5.8 times more Manganese, 2.4 times more Phosphorus, 3.7 times more Selenium, 42.8 times more Sodium and 4.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain similar levels of Calcium per 100 grams.
• 100 grams of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 1.6 times more Fiber than Pie Crust, Cookie-type, Graham Cracker, Ready Crust.
• While 100 g of Pie Crust, Cookie-type, Graham Cracker, Ready Crust contain 17.9 times more Energy, 206.9 times more Fat, 277.7 times more Saturated Fat, 1.4 times more Omega 3, 123.9 times more Omega 6, 12 times more Carbohydrate, 12.3 times more Sugars and 1.6 times more Protein than Boiled Chopped Frozen Broccoli.
• 100 grams of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6