Comparing Nutrients in 500 calories Toaster pastries, brown-sugar-cinnamon VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Toaster pastries, brown-sugar-cinnamon: 135g
• Cooked Chopped Frozen Broccoli: 1786g

Toaster pastries, brown-sugar-cinnamon have 13.2 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Toaster pastries, brown-sugar-cinnamon or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	NA	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.5% 98g	73.5% 96g	130g per day for Men 19-50 years
Sugars	50.8% 37g	36.2% 26.3g	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	2.33% 1.7g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 22g	NA	g per day for Men 19-50 years
Fiber	8.18% 3.1g	141% 53.6g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.3% 0.89mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.4% 0.81mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61% 9.77mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.73% 0.49mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.3% 0.78mg	179% 2.32mg	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	46.3% 185μg	250% 1000μg	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	NA	796% 716mg	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	12% 1.8mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	39.6% 396mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	14.7% 0.13mg	67.5% 0.61mg	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	95% 7.6mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	5.8% 24.3mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	173% 4mg	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	16.2% 114mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.73μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	6.76% 0.74mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.51% 19g	43.8% 1620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toaster pastries, brown-sugar-cinnamon vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 1.8 times more Vitamin B2, 10.1 times more Vitamin B5, 3 times more Vitamin B6, 5.4 times more Vitamin B9 and 13.1 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.

Comparing minerals per 500 calories for Toaster pastries, brown-sugar-cinnamon vs Cooked Chopped Frozen Broccoli:

• Toaster pastries, brown-sugar-cinnamon have 2.5 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.5 times more Calcium, 4.6 times more Copper, 1.4 times more Iron, 9.5 times more Magnesium, 5.5 times more Manganese, 7.7 times more Phosphorus, 17.9 times more Potassium, 2.6 times more Selenium, 6.7 times more Zinc and 85.1 times more Water than Toaster pastries, brown-sugar-cinnamon.

Comparison of macro-nutrients per 500 calories:

• Toaster pastries, brown-sugar-cinnamon have 5 times more Fat and 1.4 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 17.2 times more Fiber and 10.1 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Toaster pastries, brown-sugar-cinnamon as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.