Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Cooked Broccoli Raab	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	18% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	79.2% 103g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	53.3% 38.6g	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	0.47% 0.34g	2.44% 1.77g	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	% 0.33g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 23g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	63.2% 0.82mg	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	25% 101μg	48.5% 194μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	16.7% 167mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	15.4% 0.14mg	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	22.5% 1.8mg	100% 7.97mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	33% 0.76mg	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	16.6% 116mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Toaster pastries, brown-sugar-cinnamon per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Toaster pastries, brown-sugar-cinnamon:

• 5 ounces of Cooked Broccoli Raab have 1.2 times more Vitamin B5 and 1.9 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• While 5 oz of Toaster pastries, brown-sugar-cinnamon contain 3.9 times more Vitamin B1, 4.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Broccoli Raab.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Toaster pastries, brown-sugar-cinnamon:

• 5 ounces of Cooked Broccoli Raab have 1.5 times more Magnesium, 3.3 times more Potassium and 6.5 times more Water than Toaster pastries, brown-sugar-cinnamon.
• While 5 oz of Toaster pastries, brown-sugar-cinnamon contain 2.5 times more Calcium, 1.3 times more Copper, 4.4 times more Iron, 1.4 times more Manganese, 2.7 times more Selenium and 6.4 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toaster pastries, brown-sugar-cinnamon contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 1.2 times more Fiber than Toaster pastries, brown-sugar-cinnamon.
• While 5 oz of Toaster pastries, brown-sugar-cinnamon contain 14.8 times more Energy, 15.3 times more Fat, 23.3 times more Carbohydrate and 43.9 times more Sugars than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toaster pastries, brown-sugar-cinnamon offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy