Comparing Nutrients in 1 kilogram Toaster pastries, brown-sugar-cinnamon VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	128% 3700kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	82.3% 79.8g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	NA	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	NA	126% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 726g	24% 31g	130g per day for Men 19-50 years
Sugars	376% 272g	8.55% 6.2g	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	17.2% 12.5g	3.3% 2.4g	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	% 80.3g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 163g	% 1.5g	g per day for Men 19-50 years
Fiber	60.5% 23g	73.7% 28g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	462% 6mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	452% 72.3mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	446% 5.8mg	169% 2.2mg	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	343% 1370μg	178% 710μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	411% 370mg	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	88.7% 13.3mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	293% 2930mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	83.3% 0.75mg	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	703% 56.2mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	232% 5.34mg	165% 3.8mg	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	120% 840mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	241% 3610mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	3.8% 141g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster pastries, brown-sugar-cinnamon VS Cooked Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toaster pastries, brown-sugar-cinnamon vs Cooked Broccoli Raab:

• 1 kilogram of Toaster pastries, brown-sugar-cinnamon has 3.9 times more Vitamin B1, 4.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.9 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one kilogram.

Comparing minerals per 1 kilogram for Toaster pastries, brown-sugar-cinnamon vs Cooked Broccoli Raab:

• 1 kilogram of Toaster pastries, brown-sugar-cinnamon has 2.5 times more Calcium, 1.3 times more Copper, 4.4 times more Iron, 1.4 times more Manganese, 2.7 times more Selenium and 6.4 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.5 times more Magnesium, 3.3 times more Potassium and 6.5 times more Water than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Cooked Broccoli Raab contain similar levels of Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toaster pastries, brown-sugar-cinnamon has 14.8 times more Energy, 15.3 times more Fat, 23.3 times more Carbohydrate and 43.9 times more Sugars than Cooked Broccoli Raab.
• Both Toaster pastries, brown-sugar-cinnamon and Cooked Broccoli Raab offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy