Comparing Nutrients in 100 grams Broccoli VS Pie crust, deep dish, frozen, baked, made with enriched flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Pie crust, deep dish, frozen, baked, made with enriched flour	5%	55%	40%

Macro Nutrients

	Broccoli	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Energy	1.17% 34kcal	18% 521kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.1% 6.64g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	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	6.05% 2.3g	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, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Vitamin A	3.44% 31μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.57mg	8.06% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.5% 0.18mg	3.08% 0.04mg	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	23.5% 94μg	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	NA	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	5.2% 0.78mg	9.27% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.7% 102μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Pie crust, deep dish, frozen, baked, made with enriched flour	Recommended Dietary Allowance
Calcium	4.7% 47mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	9.9% 0.089mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	23% 0.53mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	9.3% 316mg	3.03% 103mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	26.2% 393mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	4.73% 0.52mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.22% 8.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Broccoli vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Raw Broccoli has 1.4 times more Vitamin B5, 4.4 times more Vitamin B6 and 6.1 times more Vitamin K than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 3.7 times more Vitamin B1, 4.5 times more Vitamin B3, 1.5 times more Vitamin B9 and 1.8 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Vitamin B2 per 100 g.
• Both Raw Broccoli as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Broccoli vs Pie crust, deep dish, frozen, baked, made with enriched flour:

• Raw Broccoli has 2 times more Calcium, 1.2 times more Magnesium, 3.1 times more Potassium and 10.8 times more Water than Pie crust, deep dish, frozen, baked, made with enriched flour.
• While Pie crust, deep dish, frozen, baked, made with enriched flour contains 1.8 times more Copper, 3.4 times more Iron, 2.5 times more Manganese, 2 times more Selenium, 11.9 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pie crust, deep dish, frozen, baked, made with enriched flour contains 15.3 times more Energy, 86.1 times more Fat, 77.7 times more Saturated Fat, 2.1 times more Omega 3, 75.8 times more Omega 6, 7.9 times more Carbohydrate and 2.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Pie crust, deep dish, frozen, baked, made with enriched flour have similar amounts of Fiber per 100 g.
• Both Raw Broccoli as well as Pie crust, deep dish, frozen, baked, made with enriched flour have insufficient amounts of Glucose and Sucrose in 100 g.