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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	64% 1855kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	51.6% 50g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	37.4% 12g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	32.2% 5.48g	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	254% 330g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	181% 131g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	36% 13.6g	38g per day for Men 19-50 years
Protein	38% 21.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	235% 2118μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	54.4% 218μg	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	0% 0mg	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	27.2% 4.1mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	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	222% 17.8mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	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	49.2% 345mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	107% 1606mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.3% 47.4g	11% 411g	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 Cooked Chopped Frozen Broccoli:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 9.2 times more Vitamin A, 6.6 times more Vitamin B1, 5.1 times more Vitamin B2, 11.5 times more Vitamin B3, 1.2 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin C, 1.5 times more Vitamin E and 13.3 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B9 per 1 lb.

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

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 2 times more Copper, 6.4 times more Iron, 1.5 times more Manganese, 1.6 times more Phosphorus, 7.3 times more Selenium, 32.2 times more Sodium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3 times more Calcium, 1.8 times more Potassium and 8.7 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 Chopped Frozen Broccoli have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 14.6 times more Energy, 91.9 times more Fat, 146.5 times more Saturated Fat, 1.7 times more Omega 3, 92.9 times more Omega 6, 13.6 times more Carbohydrate, 19.7 times more Sugars and 1.5 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 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 Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 1 lb.