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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Broccoli	Recommended Dietary Allowance
Energy	64% 1855kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	51.6% 50g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	37.4% 12g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	32.2% 5.48g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	25% 32.6g	130g per day for Men 19-50 years
Sugars	181% 131g	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	NA	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	NA	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 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	38% 21.3g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	235% 2118μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	54.4% 218μg	122% 490μg	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	0% 0mg	327% 294mg	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	27.2% 4.1mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	34.3% 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	222% 17.8mg	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	65.5% 1.5mg	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	49.2% 345mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	107% 1606mg	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	1.3% 47.4g	11% 405g	3700g per day for Men 19-50 years

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 6.1 times more Vitamin A, 5.8 times more Vitamin B1, 3.4 times more Vitamin B2, 9.5 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 21.4 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 5.9 times more Iron, 1.7 times more Manganese, 3.2 times more Selenium and 8.6 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 1.8 times more Magnesium, 3.6 times more Potassium and 8.5 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Boiled and Drained Broccoli have similar amounts of Copper, Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 11.7 times more Energy, 26.9 times more Fat, 33.4 times more Saturated Fat, 23.7 times more Omega 6, 10.1 times more Carbohydrate, 20.9 times more Sugars and 2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Omega 3 and 3.3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 1 lb.