Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	4.38% 127kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	44% 14g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	79.6% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	251% 326g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	194% 141g	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	24.3% 17.6g	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	% 67.6g	g per day for Men 19-50 years
Sucrose	NA	% 40.3g	g per day for Men 19-50 years
Fiber	36% 13.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	25% 14g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	102% 916μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	173% 2.25mg	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	63.5% 254μg	102% 408μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	0% 0mg	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	40% 6mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	73.3% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	15% 150mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	31.2% 0.28mg	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	34.6% 2.77mg	247% 19.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	63.5% 1.46mg	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	31.8% 222mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	94% 1411mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 411g	1.72% 63.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin C, 1.8 times more Vitamin E and 4.5 times more Vitamin K than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 1 lb of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contains 4 times more Vitamin A, 9.4 times more Vitamin B1, 6.1 times more Vitamin B2, 13.5 times more Vitamin B3, 3.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Chopped Frozen Broccoli has 2.8 times more Calcium, 1.7 times more Potassium and 6.5 times more Water than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 1 lb of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contains 1.8 times more Copper, 7.1 times more Iron, 1.4 times more Manganese, 1.4 times more Phosphorus, 4.9 times more Selenium, 28.3 times more Sodium and 1.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain similar levels of Magnesium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Fiber than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While 1 lb of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contains 13.8 times more Energy, 75.2 times more Fat, 171.7 times more Saturated Fat, 8.9 times more Omega 3, 229.4 times more Omega 6, 13.4 times more Carbohydrate, 21.1 times more Sugars and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6