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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	4.38% 127kcal	64% 1855kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	37.4% 12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	32.2% 5.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	254% 330g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	181% 131g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	12% 4.54g	38g per day for Men 19-50 years
Protein	25% 14g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	235% 2118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	162% 2.1mg	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	34% 136μg	54.4% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	23% 231mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	34.3% 0.31mg	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	222% 17.8mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	65.5% 1.5mg	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	35.6% 249mg	49.2% 345mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11% 411g	1.3% 47.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Spears Frozen Broccoli versus 1 lb of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin C, 1.5 times more Vitamin E and 13.3 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 9.2 times more Vitamin A, 6.6 times more Vitamin B1, 5.1 times more Vitamin B2, 11.5 times more Vitamin B3, 3.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

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

• 1 pound of Boiled Spears Frozen Broccoli has 4.6 times more Calcium, 1.7 times more Magnesium, 2.2 times more Potassium and 8.7 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 1.6 times more Copper, 6.4 times more Iron, 1.4 times more Phosphorus, 2.7 times more Selenium, 14.8 times more Sodium and 1.3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain similar levels of Manganese per one pound.
• 1 pound of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has 3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contains 14.6 times more Energy, 100.3 times more Fat, 146.5 times more Saturated Fat, 1.7 times more Omega 3, 92.9 times more Omega 6, 13.6 times more Carbohydrate, 19.7 times more Sugars and 1.5 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6