Comparing Nutrients in 1 kilogram Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Energy	133% 3850kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	233% 3.72g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	175% 30g	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	553% 718g	51% 66.4g	130g per day for Men 19-50 years
Sugars	428% 310g	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	53.5% 38.8g	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	% 149g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 88.8g	% 1g	g per day for Men 19-50 years
Fiber	47.4% 18g	68.4% 26g	38g per day for Men 19-50 years
Protein	71.6% 40g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Vitamin A	224% 2020μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	433% 5.2mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	381% 4.95mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	386% 61.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.8% 3.04mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	381% 4.95mg	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	225% 900μg	158% 630μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	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	49.3% 7.4mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	162% 194μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Calcium	12% 120mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	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	544% 43.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	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	101% 710mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	207% 3110mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	3.8% 140g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Broccoli:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 6.5 times more Vitamin A, 7.3 times more Vitamin B1, 4.2 times more Vitamin B2, 9.7 times more Vitamin B3, 2.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Vitamin B5, more Vitamin C and 5.2 times more Vitamin K than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Raw Broccoli have similar amounts of Vitamin E per 1 kg.
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Broccoli:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 1.3 times more Copper, 6 times more Iron, 1.5 times more Manganese, 1.4 times more Selenium and 9.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Calcium, 1.9 times more Magnesium, 3.7 times more Potassium and 6.4 times more Water than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Raw Broccoli have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 11.3 times more Energy, 24.4 times more Fat, 27.1 times more Saturated Fat, 5.9 times more Omega 3, 60.9 times more Omega 6, 10.8 times more Carbohydrate, 18.2 times more Sugars, 5.7 times more Fructose and 1.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fiber than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.