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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	18% 524kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	53.3% 38.6g	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	2.44% 1.77g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 23g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	11% 4.25g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.2% 0.82mg	19% 0.25mg	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	48.5% 194μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	108% 97mg	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	12.6% 1.9mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	41.5% 415mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	5.67% 0.051mg	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	100% 7.97mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	15.8% 0.36mg	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	17% 119mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.47% 128g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Toaster pastries, brown-sugar-cinnamon versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toaster pastries, brown-sugar-cinnamon vs Frozen Broccoli Spears:

• 5 ounces of Toaster pastries, brown-sugar-cinnamon have 9.2 times more Vitamin B1, 5.3 times more Vitamin B2, 15.6 times more Vitamin B3, 1.5 times more Vitamin B5, 3.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Toaster pastries, brown-sugar-cinnamon and Frozen Broccoli Spears provide similar amounts of Vitamin E per five ounces.

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

• 5 ounces of Toaster pastries, brown-sugar-cinnamon have 7.1 times more Calcium, 2.7 times more Copper, 7.8 times more Iron, 2.1 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium, 21.2 times more Sodium and 1.6 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.4 times more Potassium and 6.4 times more Water than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Frozen Broccoli Spears contain similar levels of Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toaster pastries, brown-sugar-cinnamon have 12.8 times more Energy, 23.5 times more Fat, 13.6 times more Carbohydrate, 18.5 times more Sugars and 1.3 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.3 times more Fiber than Toaster pastries, brown-sugar-cinnamon.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy