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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Broccoli Raab	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	16.4% 5.23g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	111% 144g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	5.22% 2g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	29% 260μg	103% 927μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	60.4% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	21.4% 214mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	15% 0.13mg	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	53% 4.25mg	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	4.73% 161mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.56% 20.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) per 7 oz

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

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

• 7 ounces of Broccoli Raab have 1.7 times more Vitamin B9, more Vitamin C, 1.8 times more Vitamin E and 33.9 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 3.6 times more Vitamin A, 2.3 times more Vitamin B1, 3.2 times more Vitamin B2, 4.3 times more Vitamin B3 and 2.7 times more Vitamin B6 than Raw Broccoli Raab.
• Both Broccoli Raab and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

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

• 7 ounces of Broccoli Raab have 9.8 times more Calcium, 1.8 times more Magnesium, 2.4 times more Potassium, 2 times more Zinc and 8.8 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 1.6 times more Copper, 1.8 times more Iron, 5.1 times more Selenium and 10.7 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain similar levels of Manganese and Phosphorus per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium
• 7 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 2.6 times more Omega 3 and 2.7 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 18.6 times more Energy, 22.5 times more Fat, 31.8 times more Saturated Fat, 41.7 times more Omega 6, 25.5 times more Carbohydrate, 76.3 times more Sugars and 1.5 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6