Comparing Nutrients in 5 ounces Boiled Broccoli VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Boiled Broccoli	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	16% 5.12g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	76.7% 100g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	51% 37g	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	1.45% 1.05g	8.6% 6.22g	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	% 0.69g	% 21.5g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 2.52g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	12% 109μg	32% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	60% 9.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	56.7% 0.74mg	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	38.3% 153μg	39.3% 157μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	11% 0.098mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	20% 0.46mg	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	13.6% 95mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	31.6% 473mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.55% 20.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• Boiled and Drained Broccoli has 2.3 times more Vitamin B5, more Vitamin C, 1.6 times more Vitamin E and 9.2 times more Vitamin K than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 2.6 times more Vitamin A, 10.3 times more Vitamin B1, 4.5 times more Vitamin B2, 12.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have similar amounts of Vitamin B9 per 5 oz.
• Both Boiled and Drained Broccoli as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• Boiled and Drained Broccoli has 2.5 times more Calcium, 1.8 times more Magnesium, 2.9 times more Potassium and 6.2 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 8.2 times more Iron, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Selenium and 8.1 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have similar amounts of Copper and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 3.3 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 11.1 times more Energy, 24.3 times more Fat, 45.8 times more Saturated Fat, 2.8 times more Omega 3, 56.9 times more Omega 6, 9.8 times more Carbohydrate, 18.8 times more Sugars, 5.9 times more Fructose and 1.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.