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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	20% 580kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	5.84% 7.6g	130g per day for Men 19-50 years
Sugars	56.7% 41g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	12% 6.66g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	14% 0.18mg	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	10.6% 42.5μg	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	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.36μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	6.77% 0.061mg	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	69.5% 5.56mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	20% 0.46mg	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	11% 78mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	13% 7.23μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.4% 15g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) VS Boiled Spears Frozen Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) versus 5 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 9.2 times more Vitamin A, 6.6 times more Vitamin B1, 5.1 times more Vitamin B2, 11.5 times more Vitamin B3, 1.2 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin C, 1.5 times more Vitamin E and 13.3 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

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

• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.6 times more Copper, 6.4 times more Iron, 1.4 times more Phosphorus, 2.7 times more Selenium, 14.8 times more Sodium and 1.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 4.6 times more Calcium, 1.7 times more Magnesium, 2.2 times more Potassium and 8.7 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 Spears Frozen Broccoli contain similar levels of Manganese per five ounces.
• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 14.6 times more Energy, 100.3 times more Fat, 146.5 times more Saturated Fat, 1.7 times more Omega 3, 92.9 times more Omega 6, 13.6 times more Carbohydrate, 19.7 times more Sugars and 1.5 times more Protein than Boiled Spears Frozen Broccoli.
• While 5 oz of Boiled and Drained Spears Frozen Broccoli contain 3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• 5 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6