Comparing Nutrients in 100 grams Pie crust, refrigerated, regular, baked VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Pie crust, refrigerated, regular, baked	3%	51%	46%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Pie crust, refrigerated, regular, baked	Broccoli Raab	Recommended Dietary Allowance
Energy	17.4% 506kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.7g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	34.6% 11g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	9.25% 0.15g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	20% 3.42g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.5g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	NA	0.52% 0.38g	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	NA	0.23% 0.17g	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	3.7% 1.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Pie crust, refrigerated, regular, baked	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.03% 1.3mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.9% 0.3mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.54% 0.02mg	13% 0.17mg	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	8% 32μg	20.8% 83μg	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	NA	22.4% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.33% 0.05mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pie crust, refrigerated, regular, baked	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.2% 12mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	4.67% 0.042mg	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	14.4% 1.15mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	9.1% 0.21mg	17% 0.4mg	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	7.43% 52mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	2.44% 83mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.22% 7.96g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Pie crust, refrigerated, regular, baked VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Pie crust, refrigerated, regular, baked versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pie crust, refrigerated, regular, baked vs Broccoli Raab:

• 100 g of Raw Broccoli Raab contain 3.5 times more Vitamin B2, 8.6 times more Vitamin B6, 2.6 times more Vitamin B9, 32.4 times more Vitamin E and 560 times more Vitamin K than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 grams.
• 100 grams of Pie crust, refrigerated, regular, baked have insufficient amounts of Vitamin B6, Vitamin E and Vitamin K
• Both Pie crust, refrigerated, regular, baked as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Pie crust, refrigerated, regular, baked vs Broccoli Raab:

• 100 grams of Pie crust, refrigerated, regular, baked have 1.2 times more Copper, 4.5 times more Selenium and 14.3 times more Sodium than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 9 times more Calcium, 1.9 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Potassium, 3.5 times more Zinc and 11.6 times more Water than Pie crust, refrigerated, regular, baked.
• 100 grams of Pie crust, refrigerated, regular, baked lack sufficient amounts of Calcium
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pie crust, refrigerated, regular, baked have 23 times more Energy, 58.6 times more Fat, 133.6 times more Saturated Fat, 118 times more Omega 6 and 20.5 times more Carbohydrate than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 1.3 times more Omega 3 and 1.9 times more Fiber than Pie crust, refrigerated, regular, baked.
• Both Pie crust, refrigerated, regular, baked and Broccoli Raab offer comparable quantities of Protein per 100 grams.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6