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

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Broccoli Raab	Recommended Dietary Allowance
Energy	86% 2499kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	137% 43.7g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	70.6% 1.13g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	124% 21g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 205g	9.94% 13g	130g per day for Men 19-50 years
Sugars	4.63% 3.36g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	18% 6.8g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	59% 33g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	118% 19mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Broccoli Raab	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	78% 1.8mg	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	8.14% 277mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	75.3% 1129mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.04% 38.6g	11.3% 420g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Puff pastry, frozen, ready-to-bake versus 1 lb of Broccoli Raab 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 Broccoli Raab:

• 1 pound of Puff pastry, frozen, ready-to-bake has 2.5 times more Vitamin B1, 2.2 times more Vitamin B2 and 3.4 times more Vitamin B3 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, more Vitamin B5, 8.1 times more Vitamin B6, more Vitamin C, 3 times more Vitamin E and 13.9 times more Vitamin K than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Broccoli Raab provide similar amounts of Vitamin B9 per one pound.
• 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 in one pound.

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

• 1 pound of Puff pastry, frozen, ready-to-bake has 2.7 times more Copper, 1.2 times more Manganese, 24.2 times more Selenium and 7.5 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 10.8 times more Calcium, 1.4 times more Magnesium, 3.2 times more Potassium, 1.5 times more Zinc and 10.9 times more Water than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Broccoli Raab contain similar levels of Iron and Phosphorus per one pound.
• 1 pound of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Puff pastry, frozen, ready-to-bake has 25 times more Energy, 77.8 times more Fat, 116.2 times more Saturated Fat, 1.3 times more Omega 3, 160.2 times more Omega 6, 15.8 times more Carbohydrate and 2.3 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.8 times more Fiber than Puff pastry, frozen, ready-to-bake.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6