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

Macros Ratio

	Protein	Fat	Carbs
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Toaster pastries, brown-sugar-cinnamon	Broccoli Raab	Recommended Dietary Allowance
Energy	25.3% 734kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	74.6% 54g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 32.3g	% 0.22g	g per day for Men 19-50 years
Fiber	12% 4.56g	14% 5.36g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Toaster pastries, brown-sugar-cinnamon	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	NA	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.3mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster pastries, brown-sugar-cinnamon	Broccoli Raab	Recommended Dietary Allowance
Calcium	58% 581mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.95μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	47.8% 716mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.76% 28g	4.96% 184g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Toaster pastries, brown-sugar-cinnamon versus 7 oz of 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 Broccoli Raab:

• 7 ounces of Toaster pastries, brown-sugar-cinnamon have 4.1 times more Vitamin B1, 4.7 times more Vitamin B2, 5.9 times more Vitamin B3, 3.4 times more Vitamin B6 and 1.7 times more Vitamin B9 than Broccoli Raab.
• Both Toaster pastries, brown-sugar-cinnamon and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin E per seven ounces.

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

• 7 ounces of Toaster pastries, brown-sugar-cinnamon have 2.7 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 1.4 times more Manganese, 3.5 times more Selenium and 10.9 times more Sodium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.9 times more Potassium, 1.4 times more Zinc and 6.6 times more Water than Toaster pastries, brown-sugar-cinnamon.
• Both Toaster pastries, brown-sugar-cinnamon and Broccoli Raab contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toaster pastries, brown-sugar-cinnamon have 16.8 times more Energy, 16.3 times more Fat, 25.5 times more Carbohydrate, 71.7 times more Sugars and 1.3 times more Protein than Broccoli Raab.
• Both Toaster pastries, brown-sugar-cinnamon and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy