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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Broccoli	Recommended Dietary Allowance
Energy	18% 524kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	53.3% 38.6g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	% 23g	% 0.14g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Broccoli	Recommended Dietary Allowance
Vitamin A	NA	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	16.2% 0.81mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	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	Broccoli	Recommended Dietary Allowance
Calcium	41.5% 415mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	7.7% 0.069mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	13% 0.3mg	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	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	4.38% 149mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	34% 512mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.42% 127g	3700g per day for Men 19-50 years

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

• Toaster pastries, brown-sugar-cinnamon have 9.3 times more Vitamin B1, 5.1 times more Vitamin B2, 11.3 times more Vitamin B3, 3.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Vitamin B5 than Toaster pastries, brown-sugar-cinnamon.

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

• Toaster pastries, brown-sugar-cinnamon have 6.2 times more Calcium, 2 times more Copper, 7.7 times more Iron, 2.5 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Selenium, 10.9 times more Sodium and 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3 times more Potassium and 6.3 times more Water than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Raw Broccoli have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toaster pastries, brown-sugar-cinnamon have 10.9 times more Energy, 21.6 times more Fat, 10.9 times more Carbohydrate, 16 times more Sugars, 1.8 times more Fructose and 1.4 times more Protein than Raw Broccoli.
• Both Toaster pastries, brown-sugar-cinnamon and Raw Broccoli have similar amounts of Fiber per 5 oz.
• Both Toaster pastries, brown-sugar-cinnamon as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 5 oz.