Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	3.83% 111kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	222% 288g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	149% 108g	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	6.84% 4.96g	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	% 32g	g per day for Men 19-50 years
Sucrose	NA	% 64.7g	g per day for Men 19-50 years
Fiber	31.3% 12g	24% 9.13g	38g per day for Men 19-50 years
Protein	22% 12.3g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	179% 28.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	177% 2.3mg	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	55.6% 222μg	136% 544μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	177% 159mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.24mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	13% 131mg	116% 1163mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	43.2% 0.39mg	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	30.3% 2.42mg	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	92% 2.1mg	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	27.8% 194mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	96% 1433mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	9.73% 360g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Toaster pastries, brown-sugar-cinnamon per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Toaster pastries, brown-sugar-cinnamon:

• 14 oz of Toaster pastries, brown-sugar-cinnamon contain 12 times more Vitamin B1, 7.4 times more Vitamin B2, 15.8 times more Vitamin B3, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Toaster pastries, brown-sugar-cinnamon provide similar amounts of Vitamin E per 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Toaster pastries, brown-sugar-cinnamon:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Potassium and 6.4 times more Water than Toaster pastries, brown-sugar-cinnamon.
• While 14 oz of Toaster pastries, brown-sugar-cinnamon contain 8.9 times more Calcium, 2.9 times more Copper, 9.2 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.7 times more Phosphorus, 5 times more Selenium, 32.8 times more Sodium and 2 times more Zinc than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Fiber than Toaster pastries, brown-sugar-cinnamon.
• While 14 oz of Toaster pastries, brown-sugar-cinnamon contain 13.2 times more Energy, 66.5 times more Fat, 13.6 times more Carbohydrate, 18.5 times more Sugars and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy