Comparing Nutrients in 5 ounces Puff pastry, frozen, ready-to-bake VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	27% 781kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	2.87% 2.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	11% 4.25g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	14% 0.18mg	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	27.6% 111μg	10.6% 42.5μg	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	0% 0mg	63% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.77mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.4% 14mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	6.77% 0.061mg	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	45.4% 3.63mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	12% 85mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.33% 12g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake VS Boiled Spears Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Puff pastry, frozen, ready-to-bake versus 5 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Puff pastry, frozen, ready-to-bake vs Boiled Spears Frozen Broccoli:

• 5 ounces of Puff pastry, frozen, ready-to-bake have 7.2 times more Vitamin B1, 3.5 times more Vitamin B2, 9.1 times more Vitamin B3 and 2.6 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, more Vitamin B5, 6.2 times more Vitamin B6, more Vitamin C, 2.4 times more Vitamin E and 5.5 times more Vitamin K than Puff pastry, frozen, ready-to-bake.
• 5 ounces of Puff pastry, frozen, ready-to-bake have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6 and Vitamin C
• Both Puff pastry, frozen, ready-to-bake as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Puff pastry, frozen, ready-to-bake vs Boiled Spears Frozen Broccoli:

• 5 ounces of Puff pastry, frozen, ready-to-bake have 2.7 times more Copper, 4.2 times more Iron, 1.5 times more Manganese, 12.7 times more Selenium, 10.4 times more Sodium and 1.8 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 5.1 times more Calcium, 3 times more Potassium and 10.7 times more Water than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Boiled Spears Frozen Broccoli contain similar levels of Magnesium and Phosphorus per five ounces.
• 5 ounces of Puff pastry, frozen, ready-to-bake lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Puff pastry, frozen, ready-to-bake have 19.7 times more Energy, 346.4 times more Fat, 535.7 times more Saturated Fat, 5.9 times more Omega 3, 357.3 times more Omega 6, 8.4 times more Carbohydrate and 2.4 times more Protein than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 2 times more Sugars and 2 times more Fiber than Puff pastry, frozen, ready-to-bake.
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6