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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Broccoli Raab	Recommended Dietary Allowance
Energy	128% 3700kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	82.3% 79.8g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	NA	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	NA	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	NA	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 726g	22% 28.5g	130g per day for Men 19-50 years
Sugars	376% 272g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	% 163g	% 1.1g	g per day for Men 19-50 years
Fiber	60.5% 23g	71% 27g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	550% 6.6mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	462% 6mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	452% 72.3mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	446% 5.8mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Broccoli Raab	Recommended Dietary Allowance
Calcium	293% 2930mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	46.7% 0.42mg	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	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	232% 5.34mg	172% 3.95mg	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	104% 730mg	700mg per day for Men 19-50 years
Potassium	31% 1050mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	241% 3610mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	3.8% 141g	25% 926g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Toaster pastries, brown-sugar-cinnamon versus 1 kg of 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 Broccoli Raab:

• 1 kilogram of Toaster pastries, brown-sugar-cinnamon has 4.1 times more Vitamin B1, 4.7 times more Vitamin B2, 5.9 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Broccoli Raab.
• Both Toaster pastries, brown-sugar-cinnamon and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin E per one kilogram.

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

• 1 kilogram of Toaster pastries, brown-sugar-cinnamon has 2.7 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 1.4 times more Manganese, 3.5 times more Selenium and 10.9 times more Sodium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 1.9 times more Potassium, 1.4 times more Zinc and 6.6 times more Water than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Broccoli Raab contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toaster pastries, brown-sugar-cinnamon has 16.8 times more Energy, 16.3 times more Fat, 25.5 times more Carbohydrate, 71.7 times more Sugars and 1.3 times more Protein than Broccoli Raab.
• Both Toaster pastries, brown-sugar-cinnamon and Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy