Comparing Nutrients in 500 calories Pie crust, refrigerated, regular, bakedVS Boiled Broccoli

Weight per 500 calories

Pie crust, refrigerated, regular, baked

99g

Boiled Broccoli

1429g

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 500 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%

500 kcal ▼

Macro Nutrients

Pie crust, refrigerated, regular, bakedvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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29.2%28.3g

Fat

6.04%5.86g

28.3 gvs5.86 g

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

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34.2%11g

Saturated Fat

3.53%1.13g

11 gvs1.13 g

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

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9.14%0.15g

Omega 3

106%1.7g

0.15 gvs1.7 g

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

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20%3.4g

Omega 6

4.3%0.73g

3.4 gvs0.73 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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44.5%58g

Carbohydrate

79%103g

58 gvs103 g

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

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Sugars

27.4%20g

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

NA gvs20 g

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

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Fructose

14.6%10.6g

≤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 gvs10.6 g

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

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Glucose

%7g

NA gvs7 g

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

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Sucrose

%1.14g

NA gvs1.14 g

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

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3.64%1.4g

Fiber

124%47g

1.4 gvs47 g

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

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6%3.37g

Protein

60.7%34g

3.37 gvs34 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

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 μg

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

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11.5%0.14mg

Vitamin B1

75%0.9mg

Thiamine

0.14 mgvs0.9 mg

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

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2.8%0.037mg

Vitamin B2

135%1.76mg

Riboflavin

0.037 mgvs1.76 mg

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

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7.94%1.27mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs7.9 mg

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

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5.83%0.29mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.29 mgvs8.8 mg

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

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1.52%0.02mg

Vitamin B6

220%2.86mg

Pyridoxine

0.02 mgvs2.86 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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7.9%31.6μg

Vitamin B9

386%1543μg

Folates and Folic Acid

31.6 μgvs1543 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

1030%927mg

Ascorbic acid

NA mgvs927 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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0.33%0.049mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

0.049 mgvs20.7 mg

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

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0.33%0.4μg

Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

0.4 μgvs2016 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

1.2%12mg

Calcium

57%571mg

12 mgvs571 mg

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

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5.6%0.05mg

Copper

97%0.87mg

0.05 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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14.2%1.14mg

Iron

120%9.57mg

1.14 mgvs9.57 mg

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

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2.1%8.9mg

Magnesium

71.4%300mg

8.9 mgvs300 mg

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

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8.98%0.21mg

Manganese

120%2.77mg

0.21 mgvs2.77 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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7.34%51.4mg

Phosphorus

137%957mg

51.4 mgvs957 mg

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

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2.4%82mg

Potassium

123%4186mg

82 mgvs4186 mg

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

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8.1%4.45μg

Selenium

41.6%23μg

4.45 μgvs23 μg

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

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31%466mg

Sodium

39%586mg

466 mgvs586 mg

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

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1.98%0.22mg

Zinc

58.4%6.43mg

0.22 mgvs6.43 mg

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

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0.21%7.87g

Water

34.5%1275g

7.87 gvs1275 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Pie crust, refrigerated, regular, baked as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories Pie crust, refrigerated, regular, bakedVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Pie crust, refrigerated, regular, baked or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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