Comparing Nutrients in 100 calories Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Broccoli

Weight per 100 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 24.4g
• Broccoli: 294g

Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 12 times more energy per 100g than Broccoli. It has very 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, toasted (include apple, blueberry, cherry, strawberry) or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.74% 0.3g	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	13.7% 17.8g	15% 19.5g	130g per day for Men 19-50 years
Sugars	9.78% 7.1g	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	NA	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	NA	% 1.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.29g	g per day for Men 19-50 years
Fiber	0.64% 0.24g	20% 7.65g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Vitamin A	12.7% 114μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.02% 1.3mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.66% 0.083mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	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	2.93% 11.7μg	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	0% 0mg	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	1.47% 0.22mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	249% 299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Calcium	0.27% 2.7mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	1.85% 0.017mg	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	12% 0.96mg	27% 2.15mg	8mg per day for Men 19-50 years
Magnesium	0.7% 2.93mg	14.7% 61.8mg	420mg per day for Men 19-50 years
Manganese	3.53% 0.081mg	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	2.65% 18.6mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	2.27% 1.25μg	13.4% 7.35μg	55μg per day for Men 19-50 years
Sodium	5.77% 86.6mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	0.84% 0.093mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.069% 2.56g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Broccoli:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.3 times more Vitamin A than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Vitamin B1, 3.4 times more Vitamin B2, 1.5 times more Vitamin B3, 20.3 times more Vitamin B5, 4.5 times more Vitamin B6, 15.8 times more Vitamin B9, more Vitamin C, 10.4 times more Vitamin E and 185.2 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparing minerals per 100 calories for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Broccoli:

• Raw Broccoli contains 51.4 times more Calcium, 8.7 times more Copper, 2.2 times more Iron, 21.1 times more Magnesium, 7.6 times more Manganese, 10.4 times more Phosphorus, 46.9 times more Potassium, 5.9 times more Selenium, 13 times more Zinc and 102.7 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Raw Broccoli have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 2.5 times more Fat, 1.9 times more Saturated Fat, 2 times more Omega 6 and 1.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 10.4 times more Omega 3, 31.3 times more Fiber and 7.2 times more Protein than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 100 kcal.