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

Macros Ratio

	Protein	Fat	Carbs
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Boiled Broccoli	Recommended Dietary Allowance
Energy	16.7% 484kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	14.8% 4.73g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.97g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	5.52% 7.18g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	1.9% 1.4g	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	0% 0g	1.02% 0.74g	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	% 0g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 19.5g	% 0.08g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	11% 6.1g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.56% 77μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	5.25% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.07mg	3.46% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.36% 0.17mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	15.4% 0.2mg	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	18% 72μg	27% 108μg	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	0% 0mg	72% 65mg	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	12% 1.8mg	9.67% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	118% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie Crust, Cookie-type, Chocolate, Ready Crust	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.2% 32mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	6.78% 0.061mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	53.8% 4.3mg	8.38% 0.67mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	79.7% 1.83mg	8.43% 0.19mg	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	17% 120mg	9.57% 67mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	33.5% 503mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	0.13% 5g	2.4% 89.3g	3700g per day for Men 19-50 years

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

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 5.3 times more Vitamin B1, 2.2 times more Vitamin B2, 5.6 times more Vitamin B3 and 1.2 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 3.7 times more Vitamin B5, 4.7 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C and 7.8 times more Vitamin K than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 12.6 times more Copper, 6.4 times more Iron, 1.9 times more Magnesium, 9.4 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Selenium, 12.3 times more Sodium and 4.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Potassium and 17.9 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Boiled and Drained Broccoli have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Pie Crust, Cookie-type, Chocolate, Ready Crust has 13.8 times more Energy, 54.7 times more Fat, 59.8 times more Saturated Fat, 38.7 times more Omega 6, 9 times more Carbohydrate, 18.9 times more Sugars and 2.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.9 times more Omega 3 and more Fructose than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust and Boiled and Drained Broccoli have similar amounts of Fiber per 100 g.
• Both Pie Crust, Cookie-type, Chocolate, Ready Crust as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.