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

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	86% 2499kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	137% 43.7g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	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	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	25.3% 1.27mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	75.3% 1129mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	11.2% 415g	3700g per day for Men 19-50 years

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

• Puff pastry, frozen, ready-to-bake has 7.5 times more Vitamin B1, 2.9 times more Vitamin B2 and 8.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin B5, 6.2 times more Vitamin B6, more Vitamin C, 2.3 times more Vitamin E and 5 times more Vitamin K than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B9 per 1 lb.
• Both Puff pastry, frozen, ready-to-bake as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 1 lb.

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

• Puff pastry, frozen, ready-to-bake has 3 times more Copper, 3.2 times more Iron, 1.7 times more Manganese, 8.6 times more Selenium and 10.4 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5.6 times more Calcium, 3.5 times more Potassium and 10.8 times more Water than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Puff pastry, frozen, ready-to-bake has 21.2 times more Energy, 131.4 times more Fat, 219.2 times more Saturated Fat, 2.4 times more Omega 3, 149.8 times more Omega 6, 9.4 times more Carbohydrate and 2.6 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Sugars and 2 times more Fiber than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.