Comparing Nutrients in 5 ounces Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Broccoli	Recommended Dietary Allowance
Energy	20% 580kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	7.83% 10g	130g per day for Men 19-50 years
Sugars	56.7% 41g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	12% 6.66g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	22% 0.28mg	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	17% 68μg	38.3% 153μg	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	0% 0mg	102% 92mg	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	8.5% 1.28mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.36μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	69.5% 5.56mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	12% 0.27mg	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	15.4% 108mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	13% 7.23μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.4% 15g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Boiled Broccoli:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 6.1 times more Vitamin A, 5.8 times more Vitamin B1, 3.4 times more Vitamin B2, 9.5 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 21.4 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).

Comparing minerals per 5 ounces for Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) vs Boiled Broccoli:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 5.9 times more Iron, 1.7 times more Manganese, 3.2 times more Selenium and 8.6 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.6 times more Calcium, 1.8 times more Magnesium, 3.6 times more Potassium and 8.5 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) and Boiled and Drained Broccoli have similar amounts of Copper, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 11.7 times more Energy, 26.9 times more Fat, 33.4 times more Saturated Fat, 23.7 times more Omega 6, 10.1 times more Carbohydrate, 20.9 times more Sugars and 2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Omega 3 and 3.3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• Both Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 5 oz.