Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Pie, fried pies, fruit

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Pie, fried pies, fruit	4%	44%	52%

Macro Nutrients

	Frozen Chopped Broccoli	Pie, fried pies, fruit	Recommended Dietary Allowance
Energy	0.9% 26kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	7.68% 2.46g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	35.5% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	28.3% 4.8g	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	32.8% 42.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	29.5% 21.4g	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	6.84% 2.6g	38g per day for Men 19-50 years
Protein	5% 2.8g	5.36% 3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Pie, fried pies, fruit	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	11.8% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	8.9% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	2.3% 0.03mg	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	4.5% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.33% 0.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	62.7% 56.4mg	1.44% 1.3mg	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	8.13% 1.22mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Pie, fried pies, fruit	Recommended Dietary Allowance
Calcium	5.6% 56mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	5.22% 0.047mg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	9.74% 0.22mg	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	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	22% 333mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1% 37.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Pie, fried pies, fruit:

• Frozen Chopped Broccoli, Unprepared has 10.4 times more Vitamin A, 2.5 times more Vitamin B5, 4.3 times more Vitamin B6, 3.7 times more Vitamin B9, 43.4 times more Vitamin C and 19.8 times more Vitamin K than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 2.7 times more Vitamin B1, 3 times more Vitamin B3, more Vitamin B12 and 1.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Pie, fried pies, fruit have similar amounts of Vitamin B2 per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Pie, fried pies, fruit have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Pie, fried pies, fruit:

• Frozen Chopped Broccoli, Unprepared has 2.5 times more Calcium, 1.8 times more Magnesium, 1.3 times more Manganese, 3.3 times more Potassium, 2.1 times more Zinc and 2.4 times more Water than Pie, fried pies, fruit.
• While Pie, fried pies, fruit contain 1.5 times more Iron and 13.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Pie, fried pies, fruit have similar amounts of Copper, Phosphorus and Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pie, fried pies, fruit contain 12.2 times more Energy, 55.5 times more Fat, 55.8 times more Saturated Fat, 5.4 times more Omega 3, 155.1 times more Omega 6, 8.9 times more Carbohydrate and 15.9 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Pie, fried pies, fruit have similar amounts of Fiber and Protein per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Pie, fried pies, fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.