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

Macros Ratio

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

Macro Nutrients

	Puff pastry, frozen, ready-to-bake, baked	Broccoli	Recommended Dietary Allowance
Energy	192% 5580kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	397% 385g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	172% 55g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	1618% 26g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1155% 196g	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	352% 457g	51% 66.4g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	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	132% 74g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake, baked	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	269% 3.23mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	198% 2.58mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	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	14.6% 0.19mg	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	138% 550μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.7% 5.5mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 163μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake, baked	Broccoli	Recommended Dietary Allowance
Calcium	10% 100mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	325% 26mg	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	215% 4.95mg	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	18.2% 620mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	445% 245μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	2% 74g	24% 893g	3700g per day for Men 19-50 years

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

• Puff pastry, frozen, ready-to-bake, baked has 4.5 times more Vitamin B1, 2.2 times more Vitamin B2 and 5.9 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, more Vitamin B5, 9.2 times more Vitamin B6, more Vitamin C, 1.4 times more Vitamin E and 6.2 times more Vitamin K than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Raw Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Puff pastry, frozen, ready-to-bake, baked has 2.3 times more Copper, 3.6 times more Iron, 2.4 times more Manganese, 9.8 times more Selenium, 7.7 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, 5.1 times more Potassium and 12.1 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• Both Puff pastry, frozen, ready-to-bake, baked and Raw Broccoli have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Puff pastry, frozen, ready-to-bake, baked has 16.4 times more Energy, 104.1 times more Fat, 48.3 times more Saturated Fat, 41.1 times more Omega 3, 400.8 times more Omega 6, 6.9 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, baked.
• Both Puff pastry, frozen, ready-to-bake, baked as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.