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

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	75.4% 2187kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	156% 151g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	120% 38.3g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	61.8% 0.99g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	14.6% 19g	130g per day for Men 19-50 years
Sugars	4.05% 2.94g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	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	20% 11g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.58mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.4% 1.12mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	22% 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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.2% 64μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	16.8% 0.15mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	84.2% 1.94mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	66% 988mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.91% 33.7g	9.8% 363g	3700g per day for Men 19-50 years

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

• Puff pastry, frozen, ready-to-bake has 7.5 times more Vitamin B1, 2.9 times more Vitamin B2 and 8.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin B5, 6.2 times more Vitamin B6, more Vitamin C, 2.3 times more Vitamin E and 5 times more Vitamin K than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 14 oz.
• Both Puff pastry, frozen, ready-to-bake as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 14 oz.

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

• Puff pastry, frozen, ready-to-bake has 3 times more Copper, 3.2 times more Iron, 1.7 times more Manganese, 8.6 times more Selenium and 10.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.6 times more Calcium, 3.5 times more Potassium and 10.8 times more Water than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Puff pastry, frozen, ready-to-bake has 21.2 times more Energy, 131.4 times more Fat, 219.2 times more Saturated Fat, 2.4 times more Omega 3, 149.8 times more Omega 6, 9.4 times more Carbohydrate and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Sugars and 2 times more Fiber than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.