Comparing Nutrients in 300 calories Pie crust, refrigerated, regular, bakedVS Boiled Broccoli

Weight per 300 calories

Pie crust, refrigerated, regular, baked

59.3g

Boiled Broccoli

857g

Pie crust, refrigerated, regular, baked has 14.5 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Pie crust, refrigerated, regular, baked or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Pie crust, refrigerated, regular, baked

51%

46%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Pie crust, refrigerated, regular, bakedvs Boiled 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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17.5%17g

Fat

3.62%3.5g

17 gvs3.5 g

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

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20.5%6.57g

Saturated Fat

2.1%0.68g

6.57 gvs0.68 g

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

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5.5%0.088g

Omega 3

63.8%1g

0.088 gvs1 g

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

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12%2.03g

Omega 6

2.57%0.44g

2.03 gvs0.44 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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26.7%34.7g

Carbohydrate

47.3%61.5g

34.7 gvs61.5 g

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

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Sugars

16.4%12g

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

NA gvs12 g

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

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Fructose

8.75%6.34g

≤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 gvs6.34 g

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

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Glucose

%4.2g

NA gvs4.2 g

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

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Sucrose

%0.69g

NA gvs0.69 g

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

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2.2%0.83g

Fiber

74.4%28.3g

0.83 gvs28.3 g

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

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3.6%2.02g

Protein

36.4%20.4g

2.02 gvs20.4 g

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

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Vitamins

Pie crust, refrigerated, regular, bakedvs Boiled Broccoli

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

NA μgvs660 μg

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

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6.9%0.083mg

Vitamin B1

45%0.54mg

Thiamine

0.083 mgvs0.54 mg

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

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1.7%0.022mg

Vitamin B2

81%1.05mg

Riboflavin

0.022 mgvs1.05 mg

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

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4.76%0.76mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

0.76 mgvs4.74 mg

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

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3.5%0.17mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.17 mgvs5.3 mg

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

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0.91%0.012mg

Vitamin B6

132%1.7mg

Pyridoxine

0.012 mgvs1.7 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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4.74%19μg

Vitamin B9

231%926μg

Folates and Folic Acid

19 μgvs926 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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Vitamin C

618%556mg

Ascorbic acid

NA mgvs556 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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0.2%0.03mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0.03 mgvs12.4 mg

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

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0.2%0.24μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

0.24 μgvs1209 μg

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

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Minerals

Pie crust, refrigerated, regular, bakedvs Boiled Broccoli

0.71%7.1mg

Calcium

34.3%343mg

7.1 mgvs343 mg

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

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3.36%0.03mg

Copper

58%0.52mg

0.03 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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8.52%0.68mg

Iron

71.8%5.74mg

0.68 mgvs5.74 mg

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

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1.27%5.34mg

Magnesium

43%180mg

5.34 mgvs180 mg

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

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5.4%0.12mg

Manganese

72.3%1.66mg

0.12 mgvs1.66 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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4.4%31mg

Phosphorus

82%574mg

31 mgvs574 mg

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

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1.45%49.2mg

Potassium

74%2511mg

49.2 mgvs2511 mg

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

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4.85%2.67μg

Selenium

25%13.7μg

2.67 μgvs13.7 μg

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

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18.7%280mg

Sodium

23.4%351mg

280 mgvs351 mg

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

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1.2%0.13mg

Zinc

35%3.86mg

0.13 mgvs3.86 mg

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

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0.13%4.7g

Water

20.7%765g

4.7 gvs765 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 crust, refrigerated, regular, baked vs Boiled Broccoli:

Boiled and Drained Broccoli contains 6.5 times more Vitamin B1, 48.1 times more Vitamin B2, 6.2 times more Vitamin B3, 30.2 times more Vitamin B5, 144.6 times more Vitamin B6, 48.8 times more Vitamin B9, 419.3 times more Vitamin E and 5099.8 times more Vitamin K than Pie crust, refrigerated, regular, baked.
Both Pie crust, refrigerated, regular, baked as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Pie crust, refrigerated, regular, baked vs Boiled Broccoli:

Boiled and Drained Broccoli contains 48.2 times more Calcium, 17.3 times more Copper, 8.4 times more Iron, 33.7 times more Magnesium, 13.4 times more Manganese, 18.6 times more Phosphorus, 51 times more Potassium, 5.1 times more Selenium, 1.3 times more Sodium, 29.6 times more Zinc and 162.1 times more Water than Pie crust, refrigerated, regular, baked.

Comparison of macro-nutrients per 300 calories:

Pie crust, refrigerated, regular, baked has 4.8 times more Fat, 9.7 times more Saturated Fat and 4.6 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 11.6 times more Omega 3, 1.8 times more Carbohydrate, 34.1 times more Fiber and 10.1 times more Protein than Pie crust, refrigerated, regular, baked.
Both Pie crust, refrigerated, regular, baked and Boiled and Drained Broccoli have similar amounts of Energy per 300 kcal.
Both Pie crust, refrigerated, regular, baked as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Pie crust, refrigerated, regular, bakedVS Pie crust, deep dish, frozen, baked, made with enriched flourBoiled BroccoliVS Pie crust, deep dish, frozen, baked, made with enriched flourPie crust, refrigerated, regular, bakedVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Pie crust, refrigerated, regular, bakedVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Pie crust, refrigerated, regular, baked or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: