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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	64% 1855kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	51.6% 50g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	37.4% 12g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	32.2% 5.48g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	235% 2118μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.66mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5% 50mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	11% 367mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	107% 1606mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1.3% 47.4g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) has 8.2 times more Vitamin A, 5.1 times more Vitamin B1, 3.6 times more Vitamin B2, 11.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 15.4 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• 1 pound of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

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

• 1 pound of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) has 1.9 times more Copper, 5.4 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 2.7 times more Selenium and 20.8 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 3.7 times more Calcium, 1.3 times more Magnesium, 3.1 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 Frozen Broccoli Spears contain similar levels of Zinc per one pound.
• 1 pound of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) has 14.1 times more Energy, 32.4 times more Fat, 50.7 times more Saturated Fat, 32.6 times more Omega 6, 13.6 times more Carbohydrate, 19.7 times more Sugars and 1.5 times more Protein than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.7 times more Omega 3 and 3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6