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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Broccoli	27%	8%	65%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Energy	141% 4090kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	82.4% 26.4g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	559% 727g	51% 66.4g	130g per day for Men 19-50 years
Sugars	400% 290g	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	NA	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	NA	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	26.3% 10g	68.4% 26g	38g per day for Men 19-50 years
Protein	84% 47g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Vitamin A	519% 4670μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	304% 3.65mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	328% 52.5mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.65mg	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	120% 480μg	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Calcium	11% 110mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	75.6% 0.68mg	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	490% 39.2mg	91% 7.3mg	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	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	109% 760mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	236% 3540mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	37.3% 4.1mg	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 Broccoli:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 15.1 times more Vitamin A, 5.1 times more Vitamin B1, 3.5 times more Vitamin B2, 8.2 times more Vitamin B3 and 2.7 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and 15.4 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Raw Broccoli have similar amounts of Vitamin E per 1 kg.

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.4 times more Copper, 5.4 times more Iron, 1.6 times more Manganese, 2 times more Selenium and 10.7 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 4.3 times more Calcium, 1.8 times more Magnesium, 3.9 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 Raw Broccoli have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 12 times more Energy, 29.8 times more Fat, 23.1 times more Saturated Fat, 24.7 times more Omega 6, 10.9 times more Carbohydrate, 17.1 times more Sugars and 1.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Raw Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 1 kg.