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

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Frozen Chopped Broccoli	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	20.4% 19.7g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	22.4% 7.17g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	40.7% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	7.3% 9.5g	107% 140g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	% 30g	g per day for Men 19-50 years
Sucrose	NA	% 3.53g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.22% 2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	44.5% 401μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	84.2% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	11% 111mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	15.2% 0.14mg	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	20% 1.6mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	14% 99mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	44% 663mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.77% 28.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Chopped 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 Frozen Chopped Broccoli vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 7 ounces of Frozen Chopped Broccoli have more Vitamin C, 1.4 times more Vitamin E and 5.3 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 3.9 times more Vitamin A, 12.2 times more Vitamin B1, 5.8 times more Vitamin B2, 14.4 times more Vitamin B3, 4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 7 ounces of Frozen Chopped Broccoli have 3.5 times more Calcium, 1.5 times more Magnesium, 2.1 times more Potassium, 1.3 times more Zinc and 6.4 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 1.8 times more Copper, 6.8 times more Iron, 1.7 times more Phosphorus and 13.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain similar levels of Manganese and Selenium 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 Frozen Chopped Broccoli have 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 14.9 times more Energy, 34.3 times more Fat, 82.2 times more Saturated Fat, 3.1 times more Omega 3, 93.6 times more Omega 6, 14.7 times more Carbohydrate, 19.4 times more Sugars, 5.3 times more Fructose and 1.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6