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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	20% 580kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	79.3% 103g	5.83% 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	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.3% 0.59mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.5% 7.44mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	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	17% 68μg	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	0% 0mg	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	8.5% 1.28mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.8% 9.36μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	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	69.5% 5.56mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	15.4% 108mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	10.4% 354mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.4% 15g	3.47% 128g	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 Frozen Broccoli Spears:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 8.2 times more Vitamin A, 5.1 times more Vitamin B1, 3.6 times more Vitamin B2, 11.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2 times more Vitamin B9, more Vitamin C, 1.5 times more Vitamin E and 15.4 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 Frozen Broccoli Spears:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 1.9 times more Copper, 5.4 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 2.7 times more Selenium and 20.8 times more Sodium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.7 times more Calcium, 1.3 times more Magnesium, 3.1 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 Frozen Broccoli Spears have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have 14.1 times more Energy, 32.4 times more Fat, 50.7 times more Saturated Fat, 32.6 times more Omega 6, 13.6 times more Carbohydrate, 19.7 times more Sugars and 1.5 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.7 times more Omega 3 and 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 Frozen Broccoli Spears have insufficient amounts of Glucose and Sucrose in 5 oz.