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

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	16.4% 5.23g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	111% 144g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	79.4% 57.5g	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	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	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	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	17% 153μg	103% 927μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	60.4% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	71% 0.92mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	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	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	15% 0.13mg	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	97% 7.78mg	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	28.6% 0.66mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	4.73% 161mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	47% 703mg	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	0.56% 20.8g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 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).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 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.

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

• Boiled and Drained Broccoli has 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).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 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.
• Both Boiled and Drained Broccoli and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Copper, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 1.6 times more Omega 3 and 3.3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 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.
• Both Boiled and Drained Broccoli as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 7 oz.