Comparing Nutrients in 1 pound Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Boiled Broccoli	Recommended Dietary Allowance
Energy	60.7% 1760kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	46.5% 45g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	51.2% 16.4g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	77.4% 13g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 319g	25% 32.6g	130g per day for Men 19-50 years
Sugars	163% 119g	8.7% 6.3g	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	27.5% 20g	4.63% 3.36g	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	% 69g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 8.07g	% 0.36g	g per day for Men 19-50 years
Fiber	12% 4.54g	39.4% 15g	38g per day for Men 19-50 years
Protein	34% 19g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	102% 916μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.53mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.8% 1.24mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	181% 2.36mg	69.8% 0.91mg	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	126% 503μg	122% 490μg	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	327% 294mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.2% 4.1mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.2% 70μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	312% 25mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	38.3% 0.88mg	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	56.4% 395mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	101% 1515mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.76% 65g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Boiled Broccoli:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 2.6 times more Vitamin A, 10.3 times more Vitamin B1, 4.5 times more Vitamin B2, 12.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.3 times more Vitamin B5, more Vitamin C, 1.6 times more Vitamin E and 9.2 times more Vitamin K than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) vs Boiled Broccoli:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 8.2 times more Iron, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Selenium and 8.1 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Calcium, 1.8 times more Magnesium, 2.9 times more Potassium and 6.2 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) and Boiled and Drained Broccoli have similar amounts of Copper and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 11.1 times more Energy, 24.3 times more Fat, 45.8 times more Saturated Fat, 2.8 times more Omega 3, 56.9 times more Omega 6, 9.8 times more Carbohydrate, 18.8 times more Sugars, 5.9 times more Fructose and 1.8 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.3 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.