Comparing Nutrients in 100 grams Broccoli VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Broccoli	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	1.17% 34kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	11.6% 1.97g	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	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	36.3% 26.3g	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	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	% 0.49g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 19.5g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.04% 2.82g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	19.2% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	3.36% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	3.3% 0.043mg	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	18% 72μg	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	99% 89.2mg	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	5.2% 0.78mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	4.7% 47mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	85.6% 0.77mg	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	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	9.52% 40mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	79.7% 1.83mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	33.5% 503mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.13% 5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Raw Broccoli has more Vitamin A, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6, more Vitamin C and 5.6 times more Vitamin K than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 4.7 times more Vitamin B1, 2.3 times more Vitamin B2, 4.8 times more Vitamin B3 and 2.3 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Vitamin B9 per 100 g.
• Both Raw Broccoli as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Broccoli vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Raw Broccoli has 1.5 times more Calcium, 1.7 times more Potassium and 17.9 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 15.7 times more Copper, 5.9 times more Iron, 1.9 times more Magnesium, 8.7 times more Manganese, 1.8 times more Phosphorus, 15.2 times more Sodium and 5.1 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pie Crust, Cookie-type, Chocolate, Ready Crust contains 14.2 times more Energy, 60.6 times more Fat, 41.4 times more Saturated Fat, 40.2 times more Omega 6, 9.7 times more Carbohydrate, 15.5 times more Sugars and 2.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Omega 3 and Fiber per 100 g.
• Both Raw Broccoli as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.