Comparing Nutrients in 500 calories Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Boiled Broccoli

Weight per 500 calories

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry): 122g
• Boiled Broccoli: 1429g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	10% 3.22g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	5.58% 0.089g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	8.7% 1.48g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	79% 103g	130g per day for Men 19-50 years
Sugars	49% 35.4g	27.4% 20g	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	14.6% 10.6g	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	% 7g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	3.2% 1.22g	124% 47g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	60.7% 34g	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	63.4% 571μg	122% 1100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.45mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.3% 0.42mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	220% 2.86mg	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	14.7% 58.7μg	386% 1543μg	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	1030% 927mg	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	7.33% 1.1mg	138% 20.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.72% 8.07μg	1680% 2016μg	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	1.34% 13.4mg	57% 571mg	1000mg per day for Men 19-50 years
Copper	9.24% 0.083mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.43% 57μg	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	60% 4.8mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	3.5% 14.7mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.41mg	120% 2.77mg	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	13.3% 93mg	137% 957mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	123% 4186mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.23μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	29% 433mg	39% 586mg	1500mg per day for Men 19-50 years
Zinc	4.22% 0.46mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	34.5% 1275g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.