Comparing Nutrients in 14 ounces Puff pastry, frozen, ready-to-bake VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	75.4% 2187kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	120% 38.3g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	8.05% 5.83g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	31.3% 12g	38g per day for Men 19-50 years
Protein	51.7% 29g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.4% 1.12mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	39.7% 0.52mg	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	77.4% 310μg	55.6% 222μg	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	0% 0mg	177% 159mg	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	14.3% 2.14mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.2% 64μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	15% 0.13mg	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	127% 10mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	38.5% 0.89mg	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	34% 238mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	66% 988mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Puff pastry, frozen, ready-to-bake versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Puff pastry, frozen, ready-to-bake vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Puff pastry, frozen, ready-to-bake have 7.2 times more Vitamin B1, 3.5 times more Vitamin B2, 9.1 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, more Vitamin B5, 6.2 times more Vitamin B6, more Vitamin C, 2.4 times more Vitamin E and 5.5 times more Vitamin K than Puff pastry, frozen, ready-to-bake.
• 14 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Puff pastry, frozen, ready-to-bake as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Puff pastry, frozen, ready-to-bake vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Puff pastry, frozen, ready-to-bake have 3.4 times more Copper, 4.2 times more Iron, 1.2 times more Magnesium, 2.2 times more Manganese, 1.2 times more Phosphorus, 34.6 times more Selenium, 22.6 times more Sodium and 1.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 3.3 times more Calcium, 2.3 times more Potassium and 10.7 times more Water than Puff pastry, frozen, ready-to-bake.
• 14 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Puff pastry, frozen, ready-to-bake have 19.7 times more Energy, 317.5 times more Fat, 535.7 times more Saturated Fat, 5.9 times more Omega 3, 357.3 times more Omega 6, 8.4 times more Carbohydrate and 2.4 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2 times more Sugars and 2 times more Fiber than Puff pastry, frozen, ready-to-bake.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6