Comparing Nutrients in 5 ounces BroccoliVS Pie, coconut creme, commercially prepared

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Pie, coconut creme, commercially prepared

49%

48%

5 oz ▼

Macro Nutrients

Broccolivs Pie, coconut creme, commercially prepared

1.66%48kcal

Energy

14.6%422kcal

48 kcalvs422 kcal

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

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0.54%0.52g

Fat

24.3%23.5g

0.52 gvs23.5 g

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

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0.5%0.16g

Saturated Fat

31%9.9g

0.16 gvs9.9 g

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

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5.6%0.089g

Omega 3

6.64%0.11g

0.089 gvs0.11 g

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

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0.41%0.069g

Omega 6

12.2%2.1g

0.069 gvs2.1 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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7.24%9.4g

Carbohydrate

40.7%53g

9.4 gvs53 g

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

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3.32%2.4g

Sugars

36.2%26.3g

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

2.4 gvs26.3 g

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

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1.33%0.96g

Fructose

≤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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

4.85%1.84g

3.7 gvs1.84 g

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

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7.14%4g

Protein

5.3%2.98g

4 gvs2.98 g

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

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Vitamins

Broccolivs Pie, coconut creme, commercially prepared

4.9%44μg

Vitamin A

4.25%38.3μg

RAE, retinol activity equivalents

44 μgvs38.3 μg

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

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8.4%0.1mg

Vitamin B1

5.9%0.071mg

Thiamine

0.1 mgvs0.071 mg

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

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12.8%0.17mg

Vitamin B2

8.72%0.11mg

Riboflavin

0.17 mgvs0.11 mg

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

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5.66%0.91mg

Vitamin B3

1.77%0.28mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.28 mg

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

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16.2%0.81mg

Vitamin B5

6.8%0.34mg

Pantothenic acid

0.81 mgvs0.34 mg

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

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19%0.25mg

Vitamin B6

7.4%0.096mg

Pyridoxine

0.25 mgvs0.096 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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22.3%89.3μg

Vitamin B9

2.5%9.92μg

Folates and Folic Acid

89.3 μgvs9.92 μg

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

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0%0μg

Vitamin B12

7.1%0.17μg

Cobalamin

0 μgvs0.17 μg

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

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140%126mg

Vitamin C

0%0mg

Ascorbic acid

126 mgvs0 mg

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

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0%0IU

Vitamin D

1.4%8.5IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs8.5 IU

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

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7.37%1.1mg

Vitamin E

1.4%0.21mg

Tocopherols and Tocotrienols

1.1 mgvs0.21 mg

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

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120%144μg

Vitamin K

6.26%7.5μg

Phytomenadione or phylloquinone

144 μgvs7.5 μg

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

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Minerals

Broccolivs Pie, coconut creme, commercially prepared

6.66%66.6mg

Calcium

4.1%41mg

66.6 mgvs41 mg

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

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7.7%0.069mg

Copper

10.7%0.096mg

0.069 mgvs0.096 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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13%1.03mg

Iron

14%1.13mg

1.03 mgvs1.13 mg

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

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7.1%29.8mg

Magnesium

6.75%28.3mg

29.8 mgvs28.3 mg

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

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13%0.3mg

Manganese

27%0.62mg

0.3 mgvs0.62 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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13.4%94mg

Phosphorus

17.2%120mg

94 mgvs120 mg

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

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13%448mg

Potassium

2.7%92mg

448 mgvs92 mg

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

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6.44%3.54μg

Selenium

13.7%7.5μg

3.54 μgvs7.5 μg

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

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3.1%46.8mg

Sodium

19.3%289mg

46.8 mgvs289 mg

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

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5.3%0.58mg

Zinc

6.06%0.67mg

0.58 mgvs0.67 mg

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

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3.42%127g

Water

1.65%61.2g

127 gvs61.2 g

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

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Lets compare vitamin content per 5 ounces of Broccoli vs Pie, coconut creme, commercially prepared:

Raw Broccoli has 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C, 5.2 times more Vitamin E and 19.2 times more Vitamin K than Pie, coconut creme, commercially prepared.
While Pie, coconut creme, commercially prepared contains more Vitamin B12 and more Vitamin D than Raw Broccoli.
Both Raw Broccoli and Pie, coconut creme, commercially prepared have similar amounts of Vitamin A per 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Pie, coconut creme, commercially prepared:

Raw Broccoli has 1.6 times more Calcium, 4.9 times more Potassium and 2.1 times more Water than Pie, coconut creme, commercially prepared.
While Pie, coconut creme, commercially prepared contains 1.4 times more Copper, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Selenium and 6.2 times more Sodium than Raw Broccoli.
Both Raw Broccoli and Pie, coconut creme, commercially prepared have similar amounts of Iron, Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 2 times more Fiber and 1.3 times more Protein than Pie, coconut creme, commercially prepared.
While Pie, coconut creme, commercially prepared contains 8.8 times more Energy, 44.9 times more Fat, 61.2 times more Saturated Fat, 30 times more Omega 6, 5.6 times more Carbohydrate and 10.9 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Pie, coconut creme, commercially prepared have similar amounts of Omega 3 per 5 oz.
Both Raw Broccoli as well as Pie, coconut creme, commercially prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliPie, coconut creme, commercially preparedVS Boiled BroccoliBroccoliVS Pie, fried pies, fruitPie, coconut creme, commercially preparedVS Pie, fried pies, fruit

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Pie, coconut creme, commercially prepared

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: