Comparing Nutrients in 5 ounces Puff pastry, frozen, ready-to-bake VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Puff pastry, frozen, ready-to-bake	5%	62%	33%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Puff pastry, frozen, ready-to-bake	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	27% 781kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	42.7% 13.7g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	38.7% 6.6g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	1.45% 1.05g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Puff pastry, frozen, ready-to-bake	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.3% 0.03mg	24% 0.31mg	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	25% 101μg	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	58.3% 52.4mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puff pastry, frozen, ready-to-bake	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.4% 14mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	12% 0.11mg	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	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	23.4% 0.54mg	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	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	62.4% 34.3μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	23.5% 353mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	6.83% 0.75mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	0.33% 12g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Puff pastry, frozen, ready-to-bake VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Puff pastry, frozen, ready-to-bake versus 5 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab:

• 5 ounces of Puff pastry, frozen, ready-to-bake have 2.4 times more Vitamin B1, 2 times more Vitamin B2 and 2.1 times more Vitamin B3 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain more Vitamin A, more Vitamin B5, 10.5 times more Vitamin B6, more Vitamin C, 4.7 times more Vitamin E and 15.9 times more Vitamin K than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Cooked Broccoli Raab provide similar amounts of Vitamin B9 per five ounces.
• 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 Cooked Broccoli Raab have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Puff pastry, frozen, ready-to-bake vs Cooked Broccoli Raab:

• 5 ounces of Puff pastry, frozen, ready-to-bake have 1.5 times more Copper, 2 times more Iron, 1.3 times more Manganese, 18.6 times more Selenium and 4.4 times more Sodium than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 11.8 times more Calcium, 1.7 times more Magnesium, 1.4 times more Phosphorus, 5.6 times more Potassium and 10.8 times more Water than Puff pastry, frozen, ready-to-bake.
• Both Puff pastry, frozen, ready-to-bake and Cooked Broccoli Raab contain similar levels of Zinc 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 22 times more Energy, 73.3 times more Fat, 108.3 times more Saturated Fat, 1.2 times more Omega 3, 149.8 times more Omega 6, 14.5 times more Carbohydrate and 1.9 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 1.9 times more Fiber than Puff pastry, frozen, ready-to-bake.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6