Comparing Nutrients in 100 grams Broccoli VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Broccoli	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	1.17% 34kcal	10.3% 298kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	17% 16.6g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	22% 6.98g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	8.64% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	25.5% 18.5g	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	0.94% 0.68g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.1g	NA	g per day for Men 19-50 years
Fiber	6.84% 2.6g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	5.23% 0.068mg	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	15.8% 63μg	1.75% 7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1% 6IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.2% 0.78mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	4.7% 47mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	7.56% 0.068mg	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	9.13% 0.73mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	19% 0.44mg	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	9.43% 66mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	1.9% 65mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.17% 43.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli VS Pie, coconut creme, commercially prepared per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli versus 100 g of Pie, coconut creme, commercially prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli vs Pie, coconut creme, commercially prepared:

• 100 grams of Broccoli have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C, 5.2 times more Vitamin E and 19.2 times more Vitamin K than Pie, coconut creme, commercially prepared.
• While 100 g of Pie, coconut creme, commercially prepared contain more Vitamin B12 than Raw Broccoli.
• Both Broccoli and Pie, coconut creme, commercially prepared provide similar amounts of Vitamin A per 100 grams.
• 100 grams of Broccoli have insufficient amounts of Vitamin B12
• 100 grams of Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B9, Vitamin C and Vitamin E
• Both Raw Broccoli as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli vs Pie, coconut creme, commercially prepared:

• 100 grams of Broccoli have 1.6 times more Calcium, 4.9 times more Potassium and 2.1 times more Water than Pie, coconut creme, commercially prepared.
• While 100 g of Pie, coconut creme, commercially prepared contain 1.4 times more Copper, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Selenium and 6.2 times more Sodium than Raw Broccoli.
• Both Broccoli and Pie, coconut creme, commercially prepared contain similar levels of Iron, Magnesium and Zinc per 100 grams.
• 100 grams of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli have 2 times more Fiber and 1.3 times more Protein than Pie, coconut creme, commercially prepared.
• While 100 g of Pie, coconut creme, commercially prepared contain 8.8 times more Energy, 44.9 times more Fat, 61.2 times more Saturated Fat, 30 times more Omega 6, 5.6 times more Carbohydrate and 10.9 times more Sugars than Raw Broccoli.
• Both Broccoli and Pie, coconut creme, commercially prepared offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Broccoli provide inadequate amounts of Energy and Omega 6