Comparing Nutrients in 300 calories Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Boiled Broccoli

Weight per 300 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 73.3g
• Boiled Broccoli: 857g

Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 11.7 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.34% 8.1g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	6.04% 1.93g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	5.2% 0.89g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	1.93% 0.73g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	6.16% 3.45g	36.4% 20.4g	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	38% 343μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.85mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.2% 0.34mg	132% 1.7mg	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	8.8% 35.2μg	231% 926μg	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	618% 556mg	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	4.4% 0.66mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.03% 4.84μg	1008% 1209μg	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	0.81% 8.07mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	5.54% 0.05mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	36% 2.88mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.8mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	72.3% 1.66mg	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	7.96% 55.7mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	1.75% 59.4mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.74μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	17.3% 260mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.21% 7.67g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 1.9 times more Vitamin A, 2 times more Vitamin B1, 3.5 times more Vitamin B2, 21.2 times more Vitamin B5, 5 times more Vitamin B6, 26.3 times more Vitamin B9, more Vitamin C, 18.8 times more Vitamin E and 249.8 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 and Drained Broccoli have similar amounts of Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Boiled Broccoli:

• Boiled and Drained Broccoli contains 42.5 times more Calcium, 10.5 times more Copper, 2 times more Iron, 20.5 times more Magnesium, 6.8 times more Manganese, 10.3 times more Phosphorus, 42.3 times more Potassium, 3.7 times more Selenium, 1.4 times more Sodium, 13.8 times more Zinc and 99.7 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparison of macro-nutrients per 300 calories:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 2.3 times more Fat, 2.9 times more Saturated Fat, 2 times more Omega 6 and 1.8 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19 times more Omega 3, 38.6 times more Fiber and 5.9 times more Protein 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 Energy and Carbohydrate per 300 kcal.
• 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 300 kcal.