Comparing Nutrients in 100 calories Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) VS Broccoli

Weight per 100 calories

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry): 26g
• Broccoli: 294g

Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 11.3 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, fruit, frosted (include apples, blueberry, cherry, strawberry) or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.34g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	6.04% 0.097g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.56% 0.77g	0.85% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	15% 19.5g	130g per day for Men 19-50 years
Sugars	11% 8.05g	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	1.4% 1g	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	% 3.87g	% 1.44g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 0.29g	g per day for Men 19-50 years
Fiber	1.23% 0.47g	20% 7.65g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Vitamin A	5.83% 52.5μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.9% 0.13mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.58% 0.079mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	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	5.84% 23.4μg	46.3% 185μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.11% 0.003μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	292% 262mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.3% 0.19mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.2% 5.04μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Calcium	0.31% 3.1mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	1.8% 0.016mg	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	14% 1.13mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	0.68% 2.86mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	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	2.63% 18.4mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	0.66% 22.3mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	1.6% 0.88μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	5.4% 80.8mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	0.85% 0.094mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.099% 3.65g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Broccoli:

• Raw Broccoli contains 1.7 times more Vitamin A, 1.5 times more Vitamin B1, 2.7 times more Vitamin B2, 21.3 times more Vitamin B5, 4 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin C, 11.9 times more Vitamin E and 59.3 times more Vitamin K than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Raw Broccoli have similar amounts of Vitamin B3 per 100 kcal.
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Broccoli:

• Raw Broccoli contains 44.4 times more Calcium, 8.9 times more Copper, 1.9 times more Iron, 21.6 times more Magnesium, 7.4 times more Manganese, 10.5 times more Phosphorus, 41.6 times more Potassium, 8.3 times more Selenium, 12.9 times more Zinc and 72 times more Water than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Raw Broccoli have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 2.2 times more Fat, 2.4 times more Saturated Fat, 5.4 times more Omega 6 and 1.6 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Omega 3, 2 times more Fructose, 16.4 times more Fiber and 8 times more Protein than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.