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

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Cooked Broccoli Raab	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	20.4% 19.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	22.4% 7.17g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	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	4.76% 6.2g	107% 140g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	% 30g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 3.53g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	5.22% 2g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	50% 450μg	44.5% 401μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	84.2% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	23.4% 234mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	31.5% 2.52mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	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	23.2% 163mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	44% 663mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	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: Cooked Broccoli Raab VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) per 7 oz

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

• 7 ounces of Cooked Broccoli Raab have 1.6 times more Vitamin B5, more Vitamin C, 2.8 times more Vitamin E and 16.6 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 3.8 times more Vitamin B1, 4 times more Vitamin B2, 3.4 times more Vitamin B3, 2.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin A per seven ounces.
• 7 ounces of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C
• Both Cooked Broccoli Raab 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 Cooked Broccoli Raab vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 7 ounces of Cooked Broccoli Raab have 7.4 times more Calcium, 2.3 times more Magnesium, 3.4 times more Potassium, 1.4 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 4.3 times more Iron, 2.4 times more Selenium and 6 times more Sodium than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain similar levels of Copper, Manganese and Phosphorus 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 Cooked Broccoli Raab have 2.8 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 15.5 times more Energy, 19.1 times more Fat, 40.6 times more Saturated Fat, 1.6 times more Omega 3, 93.6 times more Omega 6, 22.5 times more Carbohydrate, 42.1 times more Sugars and 18.3 times more Fructose than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) offer comparable quantities of Protein per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6