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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	58% 1678kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	NA	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	57% 0.91g	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	11% 14g	130g per day for Men 19-50 years
Sugars	170% 124g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	% 74g	% 0.68g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	33% 18.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	249% 3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	205% 32.8mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.63mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	133% 1329mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	105% 2.42mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	109% 1637mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	1.73% 64g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster pastries, brown-sugar-cinnamon VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Toaster pastries, brown-sugar-cinnamon versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Toaster pastries, brown-sugar-cinnamon has 3.9 times more Vitamin B1, 4.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.9 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one pound.

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

• 1 pound of Toaster pastries, brown-sugar-cinnamon has 2.5 times more Calcium, 1.3 times more Copper, 4.4 times more Iron, 1.4 times more Manganese, 2.7 times more Selenium and 6.4 times more Sodium than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.5 times more Magnesium, 3.3 times more Potassium and 6.5 times more Water than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Cooked Broccoli Raab contain similar levels of Phosphorus and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toaster pastries, brown-sugar-cinnamon has 14.8 times more Energy, 15.3 times more Fat, 23.3 times more Carbohydrate and 43.9 times more Sugars than Cooked Broccoli Raab.
• Both Toaster pastries, brown-sugar-cinnamon and Cooked Broccoli Raab offer comparable quantities of Fiber and Protein per one pound.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy