Comparing Nutrients in 1 kilogram Puff pastry, frozen, ready-to-bake VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Broccoli	27%	8%	65%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Broccoli	Recommended Dietary Allowance
Energy	190% 5510kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	393% 381g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	301% 96g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	347% 451g	51% 66.4g	130g per day for Men 19-50 years
Sugars	10.2% 7.4g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	39.5% 15g	68.4% 26g	38g per day for Men 19-50 years
Protein	130% 73g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	332% 3.98mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.83mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	135% 1.75mg	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	195% 780μg	158% 630μg	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	991% 892mg	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	36% 5.4mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	54.4% 0.49mg	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	320% 25.6mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	212% 4.88mg	91% 2.1mg	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	85.7% 600mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	18% 610mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	440% 242μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	166% 2490mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	2.3% 85g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Puff pastry, frozen, ready-to-bake vs Broccoli:

• Puff pastry, frozen, ready-to-bake has 5.6 times more Vitamin B1, 2.4 times more Vitamin B2, 6.5 times more Vitamin B3 and 1.2 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, more Vitamin B5, 8.3 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 6.3 times more Vitamin K than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Puff pastry, frozen, ready-to-bake vs Broccoli:

• Puff pastry, frozen, ready-to-bake has 2.3 times more Copper, 3.5 times more Iron, 2.3 times more Manganese, 9.7 times more Selenium, 7.5 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 4.7 times more Calcium, 1.3 times more Magnesium, 5.2 times more Potassium and 10.5 times more Water than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Raw Broccoli have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puff pastry, frozen, ready-to-bake has 16.2 times more Energy, 103 times more Fat, 84.6 times more Saturated Fat, 4 times more Omega 3, 94.8 times more Omega 6, 6.8 times more Carbohydrate and 2.6 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.3 times more Sugars and 1.7 times more Fiber than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.