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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Broccoli	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	1.66% 48kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	11.7% 3.74g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	6.47% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.24% 9.4g	79.3% 103g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	56.7% 41g	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	1.33% 0.96g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	7.14% 4g	12% 6.66g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	46.5% 7.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	50.7% 0.66mg	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	22.3% 89.3μg	17% 68μg	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	140% 126mg	0% 0mg	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	7.37% 1.1mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	7.8% 9.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	10.7% 0.096mg	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	13% 1.03mg	69.5% 5.56mg	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	13% 0.3mg	20.5% 0.47mg	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	13.4% 94mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	13% 7.23μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.4% 15g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 1.7 times more Vitamin B5, 1.3 times more Vitamin B9, more Vitamin C and 15.4 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 15.1 times more Vitamin A, 5.1 times more Vitamin B1, 3.5 times more Vitamin B2, 8.2 times more Vitamin B3 and 2.7 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Vitamin E per 5 oz.

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

• Raw Broccoli has 4.3 times more Calcium, 1.8 times more Magnesium, 3.9 times more Potassium and 8.5 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 1.4 times more Copper, 5.4 times more Iron, 1.6 times more Manganese, 2 times more Selenium and 10.7 times more Sodium than Raw Broccoli.
• Both Raw Broccoli and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 2.6 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 12 times more Energy, 29.8 times more Fat, 23.1 times more Saturated Fat, 24.7 times more Omega 6, 10.9 times more Carbohydrate, 17.1 times more Sugars and 1.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Omega 3 per 5 oz.
• Both Raw Broccoli as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 5 oz.