Comparing Nutrients in 1 kilogram Boiled Broccoli VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Boiled Broccoli	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	12% 350kcal	141% 4090kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	82.4% 26.4g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	559% 727g	130g per day for Men 19-50 years
Sugars	19% 14g	400% 290g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	26.3% 10g	38g per day for Men 19-50 years
Protein	42.5% 24g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	519% 4670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	304% 3.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	328% 52.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	358% 4.65mg	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	270% 1080μg	120% 480μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	721% 649mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	97% 14.5mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	40% 400mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	75.6% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	490% 39.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	144% 3.32mg	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	96% 670mg	109% 760mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	236% 3540mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	24% 893g	2.83% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 1 kilogram of Boiled Broccoli has 1.8 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 21.4 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 kg of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 6.1 times more Vitamin A, 5.8 times more Vitamin B1, 3.4 times more Vitamin B2, 9.5 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• 1 kilogram of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Boiled Broccoli vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 1 kilogram of Boiled Broccoli has 3.6 times more Calcium, 1.8 times more Magnesium, 3.6 times more Potassium and 8.5 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 kg of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 5.9 times more Iron, 1.7 times more Manganese, 3.2 times more Selenium and 8.6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain similar levels of Copper, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.6 times more Omega 3 and 3.3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 kg of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 11.7 times more Energy, 26.9 times more Fat, 33.4 times more Saturated Fat, 23.7 times more Omega 6, 10.1 times more Carbohydrate, 20.9 times more Sugars and 2 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6