Comparing Nutrients in 7 ounces Boiled Broccoli VS Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%

Macro Nutrients

	Boiled Broccoli	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	18.5% 18g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	19% 6.13g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	35% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	110% 143g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	85% 61.5g	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	2.03% 1.47g	10.6% 7.7g	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	% 0.97g	% 29.6g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 17.6g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	14.2% 7.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	17% 153μg	44.5% 401μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	76.6% 12.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	75.6% 0.98mg	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	53.6% 214μg	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	0% 0mg	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	19% 2.88mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	32% 38.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	108% 8.63mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	27.8% 0.64mg	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	19% 133mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.3% 6.75μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	41% 617mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.75% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• Boiled and Drained Broccoli has 2 times more Vitamin B5, more Vitamin C, 2 times more Vitamin E and 7.3 times more Vitamin K than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 2.6 times more Vitamin A, 8.2 times more Vitamin B1, 4 times more Vitamin B2, 11.2 times more Vitamin B3 and 2.5 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have similar amounts of Vitamin B9 per 7 oz.
• Both Boiled and Drained Broccoli as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry):

• Boiled and Drained Broccoli has 3.3 times more Calcium, 1.9 times more Magnesium, 3.4 times more Potassium, 1.3 times more Zinc and 6.4 times more Water than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 6.5 times more Iron, 1.7 times more Manganese, 2.1 times more Selenium and 7.6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have similar amounts of Copper and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.8 times more Fiber than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• While Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) contain 11 times more Energy, 22 times more Fat, 39.1 times more Saturated Fat, 3.1 times more Omega 3, 58.5 times more Omega 6, 10 times more Carbohydrate, 22.3 times more Sugars, 5.2 times more Fructose and 1.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.