Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	9.66% 280kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	82.3% 79.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	559% 726g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	376% 272g	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	17.2% 12.5g	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	% 80.3g	g per day for Men 19-50 years
Sucrose	NA	% 163g	g per day for Men 19-50 years
Fiber	79% 30g	60.5% 23g	38g per day for Men 19-50 years
Protein	55.4% 31g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	550% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	452% 72.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	446% 5.8mg	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	75% 300μg	343% 1370μg	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	446% 401mg	NA	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	88% 13mg	88.7% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	51% 510mg	293% 2930mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	109% 0.98mg	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	76.3% 6.1mg	703% 56.2mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	232% 5.34mg	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	78.6% 550mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	31% 1050mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	241% 3610mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	24.5% 907g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Toaster pastries, brown-sugar-cinnamon per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Toaster pastries, brown-sugar-cinnamon:

• 1 kg of Toaster pastries, brown-sugar-cinnamon contains 12 times more Vitamin B1, 7.4 times more Vitamin B2, 15.8 times more Vitamin B3, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 4.6 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Toaster pastries, brown-sugar-cinnamon provide similar amounts of Vitamin E per one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Toaster pastries, brown-sugar-cinnamon:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.7 times more Potassium and 6.4 times more Water than Toaster pastries, brown-sugar-cinnamon.
• While 1 kg of Toaster pastries, brown-sugar-cinnamon contains 5.7 times more Calcium, 2.3 times more Copper, 9.2 times more Iron, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Selenium, 15 times more Sodium and 1.8 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Toaster pastries, brown-sugar-cinnamon contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.3 times more Fiber than Toaster pastries, brown-sugar-cinnamon.
• While 1 kg of Toaster pastries, brown-sugar-cinnamon contains 13.2 times more Energy, 72.5 times more Fat, 13.6 times more Carbohydrate, 18.5 times more Sugars and 1.3 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy