Comparing Nutrients in 7 ounces Toaster pastries, brown-sugar-cinnamon VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	25.3% 734kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	74.6% 54g	1.7% 1.23g	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	3.42% 2.5g	0.66% 0.48g	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	% 16g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 32.3g	% 0.3g	g per day for Men 19-50 years
Fiber	12% 4.56g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	33.6% 0.44mg	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	68% 272μg	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	81.6% 73.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.6% 2.64mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	58% 581mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	16.5% 0.15mg	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	139% 11mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	32.8% 0.75mg	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	24% 167mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	47.8% 716mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.76% 28g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Toaster pastries, brown-sugar-cinnamon VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Toaster pastries, brown-sugar-cinnamon versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toaster pastries, brown-sugar-cinnamon vs Cooked Broccoli Raab:

• 7 ounces of Toaster pastries, brown-sugar-cinnamon have 3.9 times more Vitamin B1, 4.3 times more Vitamin B2, 3.6 times more Vitamin B3, 2.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 1.9 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per seven ounces.

Comparing minerals per 7 ounces for Toaster pastries, brown-sugar-cinnamon vs Cooked Broccoli Raab:

• 7 ounces of Toaster pastries, brown-sugar-cinnamon have 2.5 times more Calcium, 1.3 times more Copper, 4.4 times more Iron, 1.4 times more Manganese, 2.7 times more Selenium and 6.4 times more Sodium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 1.5 times more Magnesium, 3.3 times more Potassium and 6.5 times more Water than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Cooked Broccoli Raab contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toaster pastries, brown-sugar-cinnamon have 14.8 times more Energy, 15.3 times more Fat, 23.3 times more Carbohydrate and 43.9 times more Sugars than Cooked Broccoli Raab.
• Both Toaster pastries, brown-sugar-cinnamon and Cooked Broccoli Raab offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy