Comparing Nutrients in 1 pound Puff pastry, frozen, ready-to-bake VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	86% 2499kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	137% 43.7g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	9.2% 6.67g	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	18% 6.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	59% 33g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	45.4% 0.59mg	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	88.5% 354μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	202% 182mg	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	16.3% 2.45mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	17% 0.15mg	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	145% 11.6mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	44% 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	39% 272mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	75.3% 1129mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Puff pastry, frozen, ready-to-bake versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Puff pastry, frozen, ready-to-bake vs Cooked Chopped Frozen Broccoli:

• 1 pound of Puff pastry, frozen, ready-to-bake has 7.2 times more Vitamin B1, 3.5 times more Vitamin B2, 9.1 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin B5, 6.2 times more Vitamin B6, more Vitamin C, 2.4 times more Vitamin E and 5.5 times more Vitamin K than Puff pastry, frozen, ready-to-bake.
• 1 pound of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Puff pastry, frozen, ready-to-bake as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Puff pastry, frozen, ready-to-bake vs Cooked Chopped Frozen Broccoli:

• 1 pound of Puff pastry, frozen, ready-to-bake has 3.4 times more Copper, 4.2 times more Iron, 1.2 times more Magnesium, 2.2 times more Manganese, 1.2 times more Phosphorus, 34.6 times more Selenium, 22.6 times more Sodium and 1.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 3.3 times more Calcium, 2.3 times more Potassium and 10.7 times more Water than Puff pastry, frozen, ready-to-bake.
• 1 pound of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puff pastry, frozen, ready-to-bake has 19.7 times more Energy, 317.5 times more Fat, 535.7 times more Saturated Fat, 5.9 times more Omega 3, 357.3 times more Omega 6, 8.4 times more Carbohydrate and 2.4 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2 times more Sugars and 2 times more Fiber than Puff pastry, frozen, ready-to-bake.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6