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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%

Macro Nutrients

	Broccoli	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	5.3% 154kcal	60.2% 1746kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	44% 14g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	105% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	251% 326g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	% 67.6g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 40.3g	g per day for Men 19-50 years
Fiber	31% 11.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	23% 12.8g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	102% 916μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	196% 2.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	22.4% 3.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	73.3% 88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	21.3% 213mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	41.4% 3.3mg	247% 19.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	41.4% 0.95mg	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	42.8% 299mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	94% 1411mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11% 405g	1.72% 63.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.9 times more Vitamin B5, more Vitamin C and 5.2 times more Vitamin K than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 6.5 times more Vitamin A, 7.3 times more Vitamin B1, 4.2 times more Vitamin B2, 9.7 times more Vitamin B3, 2.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have similar amounts of Vitamin E per 1 lb.
• Both Raw Broccoli as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Broccoli has 3.9 times more Calcium, 1.9 times more Magnesium, 3.7 times more Potassium and 6.4 times more Water than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 1.3 times more Copper, 6 times more Iron, 1.5 times more Manganese, 1.4 times more Selenium and 9.4 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 1.4 times more Fiber than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 11.3 times more Energy, 24.4 times more Fat, 27.1 times more Saturated Fat, 5.9 times more Omega 3, 60.9 times more Omega 6, 10.8 times more Carbohydrate, 18.2 times more Sugars, 5.7 times more Fructose and 1.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.