Comparing Nutrients in 14 ounces Toaster pastries, brown-sugar-cinnamon VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Broccoli Raab	Recommended Dietary Allowance
Energy	50.6% 1469kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	32.7% 31.7g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	NA	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	222% 288g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	149% 108g	2.1% 1.5g	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	6.84% 4.96g	0.93% 0.67g	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	% 32g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 64.7g	% 0.44g	g per day for Men 19-50 years
Fiber	24% 9.13g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	28.8% 16g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	179% 28.7mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	52.2% 0.68mg	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	136% 544μg	82.4% 329μg	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	NA	89% 80mg	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	35% 5.28mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Broccoli Raab	Recommended Dietary Allowance
Calcium	116% 1163mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	43.2% 0.39mg	18.5% 0.17mg	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	279% 22.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	68% 1.57mg	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	47.6% 333mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	96% 1433mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	1.5% 56g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster pastries, brown-sugar-cinnamon VS Broccoli Raab per 14 oz

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

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

• 14 ounces of Toaster pastries, brown-sugar-cinnamon have 4.1 times more Vitamin B1, 4.7 times more Vitamin B2, 5.9 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Broccoli Raab.
• Both Toaster pastries, brown-sugar-cinnamon and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin E per 14 ounces.

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

• 14 ounces of Toaster pastries, brown-sugar-cinnamon have 2.7 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 1.4 times more Manganese, 3.5 times more Selenium and 10.9 times more Sodium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.9 times more Potassium, 1.4 times more Zinc and 6.6 times more Water than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Broccoli Raab contain similar levels of Magnesium and Phosphorus per 14 ounces.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toaster pastries, brown-sugar-cinnamon have 16.8 times more Energy, 16.3 times more Fat, 25.5 times more Carbohydrate, 71.7 times more Sugars and 1.3 times more Protein than Broccoli Raab.
• Both Toaster pastries, brown-sugar-cinnamon and Broccoli Raab offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy