Comparing Nutrients in 5 ounces Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Broccoli Raab	Recommended Dietary Allowance
Energy	19% 546kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	25% 4.23g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.3% 102g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	60.6% 44g	0.74% 0.54g	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	7.6% 5.5g	0.33% 0.24g	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	% 21g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 12.6g	% 0.16g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	10% 3.83g	38g per day for Men 19-50 years
Protein	10% 5.7g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	32% 286μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.3% 0.74mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.7% 8.75mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.6% 0.43mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	18.6% 0.24mg	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	32% 128μg	29.4% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	32% 28.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.5μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Broccoli Raab	Recommended Dietary Allowance
Calcium	1.7% 17mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	9.76% 0.088mg	6.6% 0.06mg	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	77% 6.17mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	24.3% 0.56mg	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	14.4% 101mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	8.76% 4.8μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	29.4% 441mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Broccoli Raab:

• 5 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 1.5 times more Vitamin A, 3.2 times more Vitamin B1, 3.8 times more Vitamin B2, 5.1 times more Vitamin B3 and 2.9 times more Vitamin B6 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin C, 2.2 times more Vitamin E and 11.5 times more Vitamin K than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• 5 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Broccoli Raab:

• 5 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 1.5 times more Copper, 2 times more Iron, 3.4 times more Selenium and 9.4 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 9 times more Calcium, 2 times more Magnesium, 2.3 times more Potassium, 2.1 times more Zinc and 6.6 times more Water than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Broccoli Raab contain similar levels of Manganese and Phosphorus per five ounces.
• 5 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) lack sufficient amounts of Calcium
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 17.5 times more Energy, 18.4 times more Fat, 37.2 times more Saturated Fat, 2 times more Omega 3, 102.8 times more Omega 6, 25.2 times more Carbohydrate, 81.6 times more Sugars, 22.8 times more Fructose and 1.3 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.5 times more Fiber than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6