Comparing Nutrients in 300 calories Pie, coconut creme, commercially preparedVS Broccoli

Weight per 300 calories

Pie, coconut creme, commercially prepared

101g

Broccoli

882g

Pie, coconut creme, commercially prepared has 8.8 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Pie, coconut creme, commercially prepared or Broccoli?

Macros Ratio

Protein Fat Carbs

Pie, coconut creme, commercially prepared

49%

48%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Pie, coconut creme, commercially preparedvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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17.2%16.7g

Fat

3.37%3.26g

16.7 gvs3.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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22%7.02g

Saturated Fat

3.14%1g

7.02 gvs1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.7%0.076g

Omega 3

34.7%0.56g

0.076 gvs0.56 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.7%1.48g

Omega 6

2.54%0.43g

1.48 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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29%37.6g

Carbohydrate

45%58.6g

37.6 gvs58.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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25.7%18.6g

Sugars

20.7%15g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

18.6 gvs15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

8.28%6g

≤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]

NA gvs6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.32g

NA gvs4.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.88g

NA gvs0.88 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.44%1.3g

Fiber

60.4%23g

1.3 gvs23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.78%2.1g

Protein

44.4%25g

2.1 gvs25 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Pie, coconut creme, commercially preparedvs Broccoli

3.02%27μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

27 μgvs274 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.2%0.05mg

Vitamin B1

52.2%0.63mg

Thiamine

0.05 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.2%0.081mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.081 mgvs1.03 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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1.26%0.2mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

0.2 mgvs5.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.83%0.24mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.24 mgvs5.06 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.27%0.068mg

Vitamin B6

119%1.54mg

Pyridoxine

0.068 mgvs1.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.76%7.05μg

Vitamin B9

139%556μg

Folates and Folic Acid

7.05 μgvs556 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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5.03%0.12μg

Vitamin B12

0%0μg

Cobalamin

0.12 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

875%787mg

Ascorbic acid

0 mgvs787 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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1%6.04IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

6.04 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1%0.15mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

0.15 mgvs6.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.45%5.34μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

5.34 μgvs896 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Pie, coconut creme, commercially preparedvs Broccoli

2.9%29mg

Calcium

41.5%415mg

29 mgvs415 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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7.6%0.068mg

Copper

48%0.43mg

0.068 mgvs0.43 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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10%0.81mg

Iron

80.5%6.44mg

0.81 mgvs6.44 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.8%20mg

Magnesium

44%185mg

20 mgvs185 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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19%0.44mg

Manganese

80.6%1.85mg

0.44 mgvs1.85 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.2%85.6mg

Phosphorus

83%582mg

85.6 mgvs582 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.92%65.4mg

Potassium

82%2788mg

65.4 mgvs2788 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.7%5.34μg

Selenium

40%22μg

5.34 μgvs22 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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13.7%205mg

Sodium

19.4%291mg

205 mgvs291 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.3%0.47mg

Zinc

33%3.6mg

0.47 mgvs3.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.18%43.5g

Water

21.3%788g

43.5 gvs788 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Pie, coconut creme, commercially prepared vs Broccoli:

Pie, coconut creme, commercially prepared has more Vitamin B12 than Raw Broccoli.
While Raw Broccoli contains 10.1 times more Vitamin A, 12.4 times more Vitamin B1, 12.8 times more Vitamin B2, 28 times more Vitamin B3, 20.9 times more Vitamin B5, 22.6 times more Vitamin B6, 78.9 times more Vitamin B9, more Vitamin C, 45.6 times more Vitamin E and 168 times more Vitamin K than Pie, coconut creme, commercially prepared.
Both Pie, coconut creme, commercially prepared as well as Raw Broccoli have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Pie, coconut creme, commercially prepared vs Broccoli:

Raw Broccoli contains 14.2 times more Calcium, 6.3 times more Copper, 8 times more Iron, 9.2 times more Magnesium, 4.2 times more Manganese, 6.8 times more Phosphorus, 42.6 times more Potassium, 4.1 times more Selenium, 1.4 times more Sodium, 7.6 times more Zinc and 18.1 times more Water than Pie, coconut creme, commercially prepared.

Comparison of macro-nutrients per 300 calories:

Pie, coconut creme, commercially prepared has 5.1 times more Fat, 7 times more Saturated Fat, 3.4 times more Omega 6 and 1.2 times more Sugars than Raw Broccoli.
While Raw Broccoli contains 7.4 times more Omega 3, 1.6 times more Carbohydrate, 17.5 times more Fiber and 11.8 times more Protein than Pie, coconut creme, commercially prepared.
Both Pie, coconut creme, commercially prepared and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Pie, coconut creme, commercially prepared as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pie, coconut creme, commercially preparedVS Pie, fried pies, fruitBroccoliVS Pie, fried pies, fruitPie, coconut creme, commercially preparedVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Pie, coconut creme, commercially preparedVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Pie, coconut creme, commercially prepared or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: