Comparing Nutrients in 1 kilogram Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Broccoli	Recommended Dietary Allowance
Energy	141% 4090kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	82.4% 26.4g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 727g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	400% 290g	19% 14g	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	10.2% 7.4g	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	26.3% 10g	87% 33g	38g per day for Men 19-50 years
Protein	84% 47g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	519% 4670μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	328% 52.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.65mg	154% 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	120% 480μg	270% 1080μg	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	0% 0mg	721% 649mg	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	60% 9mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	490% 39.2mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	84.3% 1.94mg	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	109% 760mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	236% 3540mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	2.83% 105g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Boiled Broccoli:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 6.1 times more Vitamin A, 5.8 times more Vitamin B1, 3.4 times more Vitamin B2, 9.5 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 21.4 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparing minerals per 1 kilogram for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Boiled Broccoli:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 5.9 times more Iron, 1.7 times more Manganese, 3.2 times more Selenium and 8.6 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 1.8 times more Magnesium, 3.6 times more Potassium and 8.5 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Boiled and Drained Broccoli have similar amounts of Copper, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 11.7 times more Energy, 26.9 times more Fat, 33.4 times more Saturated Fat, 23.7 times more Omega 6, 10.1 times more Carbohydrate, 20.9 times more Sugars and 2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Omega 3 and 3.3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 1 kg.