Comparing Nutrients in 100 calories Toaster pastries, brown-sugar-cinnamon VS Broccoli

Weight per 100 calories

• Toaster pastries, brown-sugar-cinnamon: 27g
• Broccoli: 294g

Toaster pastries, brown-sugar-cinnamon have 10.9 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 100 calories - Toaster pastries, brown-sugar-cinnamon or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.16g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	NA	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	15% 19.5g	130g per day for Men 19-50 years
Sugars	10% 7.36g	6.9% 5g	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	0.47% 0.34g	2.76% 2g	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	% 2.17g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 4.4g	% 0.29g	g per day for Men 19-50 years
Fiber	1.64% 0.62g	20% 7.65g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.95mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.95% 0.097mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	39.6% 0.51mg	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	9.26% 37μg	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	292% 262mg	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	2.4% 0.36mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Broccoli	Recommended Dietary Allowance
Calcium	7.9% 79mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	2.94% 0.026mg	16% 0.14mg	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	19% 1.5mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	1.16% 4.86mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	6.27% 0.14mg	27% 0.62mg	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	3.24% 22.7mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.4mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.95μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	6.5% 98mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Toaster pastries, brown-sugar-cinnamon vs Broccoli:

• Raw Broccoli contains 2.1 times more Vitamin B2, 17.3 times more Vitamin B5, 3.3 times more Vitamin B6, 5 times more Vitamin B9 and 6.4 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Raw Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 100 kcal.

Comparing minerals per 100 calories for Toaster pastries, brown-sugar-cinnamon vs Broccoli:

• Raw Broccoli contains 1.7 times more Calcium, 5.4 times more Copper, 1.4 times more Iron, 12.7 times more Magnesium, 4.3 times more Manganese, 8.6 times more Phosphorus, 32.8 times more Potassium, 7.8 times more Selenium, 8.1 times more Zinc and 69 times more Water than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Raw Broccoli have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Toaster pastries, brown-sugar-cinnamon have 2 times more Fat and 1.5 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 5.9 times more Fructose, 12.3 times more Fiber and 7.6 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Toaster pastries, brown-sugar-cinnamon as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 100 kcal.