Comparing Nutrients in 14 ounces Broccoli VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Broccoli	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	4.65% 135kcal	53% 1540kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	40.7% 39.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	45% 14.3g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	81.4% 1.3g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	67.8% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	215% 279g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	143% 104g	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	3.72% 2.7g	24% 17.4g	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	% 1.94g	% 60.3g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 7.06g	g per day for Men 19-50 years
Fiber	27% 10.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	20% 11g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	159% 2.06mg	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	62.5% 250μg	110% 441μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	0% 0mg	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	20.6% 3.1mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	51% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	18.7% 187mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	30.4% 0.27mg	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	36.2% 2.9mg	273% 22mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	56% 1.3mg	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	37.4% 262mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	88.4% 1326mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• Raw Broccoli has 2.1 times more Vitamin B5, more Vitamin C and 6.6 times more Vitamin K than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 6.5 times more Vitamin A, 9.1 times more Vitamin B1, 4.8 times more Vitamin B2, 10.6 times more Vitamin B3, 3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have similar amounts of Vitamin E per 14 oz.
• Both Raw Broccoli as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• Raw Broccoli has 2.9 times more Calcium, 1.8 times more Magnesium, 3.1 times more Potassium and 6.2 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 1.4 times more Copper, 7.5 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus and 10.1 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have similar amounts of Selenium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 2.6 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 11.4 times more Energy, 26.9 times more Fat, 31.7 times more Saturated Fat, 5.2 times more Omega 3, 59.2 times more Omega 6, 10.6 times more Carbohydrate, 15.4 times more Sugars, 6.5 times more Fructose and 1.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.