Comparing Nutrients in 1 pound Toaster pastries, brown-sugar-cinnamon VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	58% 1678kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	170% 124g	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	7.82% 5.67g	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	% 36.4g	NA	g per day for Men 19-50 years
Sucrose	% 74g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	33% 18.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 32.8mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	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	155% 621μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	40.2% 6.03mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	133% 1329mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	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	319% 25.5mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	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	54.4% 381mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	109% 1637mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.73% 64g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toaster pastries, brown-sugar-cinnamon vs Cooked Chopped Frozen Broccoli:

• Toaster pastries, brown-sugar-cinnamon have 12 times more Vitamin B1, 7.4 times more Vitamin B2, 15.8 times more Vitamin B3, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Toaster pastries, brown-sugar-cinnamon and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin E per 1 lb.

Comparing minerals per 1 pound for Toaster pastries, brown-sugar-cinnamon vs Cooked Chopped Frozen Broccoli:

• Toaster pastries, brown-sugar-cinnamon have 8.9 times more Calcium, 2.9 times more Copper, 9.2 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.7 times more Phosphorus, 5 times more Selenium, 32.8 times more Sodium and 2 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.4 times more Potassium and 6.4 times more Water than Toaster pastries, brown-sugar-cinnamon.

Comparison of macro-nutrients per 1 pound:

• Toaster pastries, brown-sugar-cinnamon have 13.2 times more Energy, 66.5 times more Fat, 13.6 times more Carbohydrate, 18.5 times more Sugars and 1.3 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.3 times more Fiber than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 1 lb.