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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Cooked Broccoli Raab	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	19% 550kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	16% 5.12g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	3.4% 4.42g	76.7% 100g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	% 21.5g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 2.52g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	32% 286μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	60% 9.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	16.7% 167mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	11% 0.098mg	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	98% 7.8mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	4.25% 145mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	31.6% 473mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.55% 20.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 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, fruit (includes apple, blueberry, cherry, strawberry):

• 5 ounces of Cooked Broccoli Raab have 1.6 times more Vitamin B5, more Vitamin C, 2.8 times more Vitamin E and 16.6 times more Vitamin K than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 3.8 times more Vitamin B1, 4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin A per five ounces.
• 5 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Cooked Broccoli Raab as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Broccoli Raab have 7.4 times more Calcium, 2.3 times more Magnesium, 3.4 times more Potassium, 1.4 times more Zinc and 6.4 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 4.3 times more Iron, 2.4 times more Selenium and 6 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain similar levels of Copper, Manganese and Phosphorus per five ounces.
• 5 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 2.8 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 5 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 15.5 times more Energy, 19.1 times more Fat, 40.6 times more Saturated Fat, 1.6 times more Omega 3, 93.6 times more Omega 6, 22.5 times more Carbohydrate, 42.1 times more Sugars and 18.3 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) offer comparable quantities of Protein per five ounces.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6