Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Pie crust, standard-type, dry mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pie crust, standard-type, dry mix	5%	54%	41%

Macro Nutrients

	Frozen Chopped Broccoli	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Energy	0.9% 26kcal	18% 518kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	25% 7.97g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	22% 3.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	40% 52g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	NA	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	NA	38g per day for Men 19-50 years
Protein	5% 2.8g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	17% 2.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	4.92% 0.064mg	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	16.8% 67μg	26% 104μg	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	62.7% 56.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.13% 1.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pie crust, standard-type, dry mix	Recommended Dietary Allowance
Calcium	5.6% 56mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	8.33% 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	10% 0.81mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	13.7% 0.32mg	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	7.14% 50mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	1.9% 64mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	50.2% 753mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.21% 7.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Pie crust, standard-type, dry mix per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Pie crust, standard-type, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Pie crust, standard-type, dry mix:

• 100 grams of Frozen Chopped Broccoli have more Vitamin A, 2 times more Vitamin B6 and more Vitamin C than Pie crust, standard-type, dry mix.
• While 100 g of Pie crust, standard-type, dry mix contain 7.4 times more Vitamin B1, 2.2 times more Vitamin B2, 5.8 times more Vitamin B3 and 1.6 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pie crust, standard-type, dry mix provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Pie crust, standard-type, dry mix have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Pie crust, standard-type, dry mix have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Pie crust, standard-type, dry mix:

• 100 grams of Frozen Chopped Broccoli have 3.3 times more Potassium and 12 times more Water than Pie crust, standard-type, dry mix.
• While 100 g of Pie crust, standard-type, dry mix contain 2 times more Copper, 2.7 times more Iron, 1.7 times more Phosphorus, 8.2 times more Selenium and 31.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Pie crust, standard-type, dry mix contain similar levels of Calcium, Magnesium, Manganese and Zinc per 100 grams.
• 100 grams of Pie crust, standard-type, dry mix lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Pie crust, standard-type, dry mix contain 19.9 times more Energy, 108.3 times more Fat, 181.2 times more Saturated Fat, 1.9 times more Omega 3, 121.5 times more Omega 6, 10.9 times more Carbohydrate and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6