Comparing Nutrients in 7 ounces Boiled Broccoli VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Boiled Broccoli	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	20.4% 19.7g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	22.4% 7.17g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	34% 5.76g	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	107% 140g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	71.5% 52g	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	12% 8.7g	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	% 30g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 3.53g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	5.22% 2g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Toaster pastries, fruit (includes apple, 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	84.2% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	79.4% 1.03mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	15.2% 0.14mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	28% 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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	44% 663mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.77% 28.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 7 ounces of Boiled Broccoli have 2.3 times more Vitamin B5, more Vitamin C, 1.6 times more Vitamin E and 9.2 times more Vitamin K than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 2.6 times more Vitamin A, 10.3 times more Vitamin B1, 4.5 times more Vitamin B2, 12.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Boiled and Drained Broccoli as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 7 ounces of Boiled Broccoli have 2.5 times more Calcium, 1.8 times more Magnesium, 2.9 times more Potassium and 6.2 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 8.2 times more Iron, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Selenium and 8.1 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain similar levels of Copper and Zinc per seven ounces.
• 7 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 3.3 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 11.1 times more Energy, 24.3 times more Fat, 45.8 times more Saturated Fat, 2.8 times more Omega 3, 56.9 times more Omega 6, 9.8 times more Carbohydrate, 18.8 times more Sugars, 5.9 times more Fructose and 1.8 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6