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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 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.
• While Raw Broccoli contains 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).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Raw Broccoli have similar amounts of Vitamin E per 14 oz.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 1.4 times more Copper, 7.5 times more Iron, 1.5 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Selenium and 10.1 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 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).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Raw Broccoli have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 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.
• While Raw Broccoli contains 2.6 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.