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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	141% 4090kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	82.4% 26.4g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	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% 727g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	400% 290g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	79% 30g	38g per day for Men 19-50 years
Protein	84% 47g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	519% 4670μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	328% 52.5mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.65mg	100% 1.3mg	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	168% 670μg	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	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	42.2% 0.38mg	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	490% 39.2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	128% 2.94mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	236% 3540mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	2.83% 105g	24.7% 915g	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 Frozen Chopped Broccoli:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 9 times more Vitamin A, 6.9 times more Vitamin B1, 4.3 times more Vitamin B2, 11.2 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.6 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Vitamin B9, more Vitamin C, 1.4 times more Vitamin E and 12.3 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 Frozen Chopped Broccoli:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.8 times more Copper, 4.8 times more Iron, 1.5 times more Phosphorus, 1.8 times more Selenium and 14.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.1 times more Calcium, 1.5 times more Magnesium, 2.6 times more Potassium, 1.3 times more Zinc and 8.7 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 15.7 times more Energy, 38 times more Fat, 59.9 times more Saturated Fat, 39 times more Omega 6, 15.2 times more Carbohydrate, 21.5 times more Sugars and 1.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.4 times more Omega 3 and 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 Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 1 kg.