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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Broccoli Raab	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	1.08% 31kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	79.2% 103g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 23g	g per day for Men 19-50 years
Fiber	10% 3.83g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	15.3% 2.3mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	15.3% 153mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	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	38% 3.03mg	100% 7.97mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	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	14.8% 103mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	4.38% 149mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	34% 512mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.54% 20g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of 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 Broccoli Raab vs Toaster pastries, brown-sugar-cinnamon:

• 5 ounces of Broccoli Raab have 1.2 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• While 5 oz of Toaster pastries, brown-sugar-cinnamon contain 4.1 times more Vitamin B1, 4.7 times more Vitamin B2, 5.9 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Toaster pastries, brown-sugar-cinnamon provide similar amounts of Vitamin B5 per five ounces.

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

• 5 ounces of Broccoli Raab have 1.2 times more Magnesium, 1.9 times more Potassium, 1.4 times more Zinc and 6.6 times more Water than Toaster pastries, brown-sugar-cinnamon.
• While 5 oz of Toaster pastries, brown-sugar-cinnamon contain 2.7 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 1.4 times more Manganese, 3.5 times more Selenium and 10.9 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Toaster pastries, brown-sugar-cinnamon contain similar levels of Phosphorus per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toaster pastries, brown-sugar-cinnamon contain 16.8 times more Energy, 16.3 times more Fat, 25.5 times more Carbohydrate, 71.7 times more Sugars and 1.3 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Toaster pastries, brown-sugar-cinnamon offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy