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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	58% 1678kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	NA	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	253% 329g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	170% 124g	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	7.82% 5.67g	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	% 36.4g	% 3.4g	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	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	NA	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 32.8mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	25.3% 1.27mg	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	76% 304μg	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	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	40.2% 6.03mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	133% 1329mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	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	319% 25.5mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	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	54.4% 381mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	109% 1637mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	1.73% 64g	11.2% 415g	3700g per day for Men 19-50 years

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

• Toaster pastries, brown-sugar-cinnamon have 12.5 times more Vitamin B1, 6.3 times more Vitamin B2, 15.4 times more Vitamin B3, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Toaster pastries, brown-sugar-cinnamon and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin E per 1 lb.

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

• Toaster pastries, brown-sugar-cinnamon have 5.2 times more Calcium, 2.6 times more Copper, 6.9 times more Iron, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Selenium and 15 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2 times more Potassium and 6.5 times more Water than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toaster pastries, brown-sugar-cinnamon have 14.2 times more Energy, 27.5 times more Fat, 15.2 times more Carbohydrate, 20.2 times more Sugars, 1.5 times more Fructose and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Fiber than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Glucose and Sucrose in 1 lb.