Comparing Nutrients in 7 ounces Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	4%	21%	75%
Broccoli	27%	8%	65%

Macro Nutrients

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Energy	26.3% 764kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	18.5% 18g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	19% 6.13g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	35% 5.9g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	10% 13g	130g per day for Men 19-50 years
Sugars	85% 61.5g	4.65% 3.37g	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	10.6% 7.7g	1.86% 1.35g	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	% 29.6g	% 0.97g	g per day for Men 19-50 years
Sucrose	% 17.6g	% 0.2g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	14.2% 7.96g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Vitamin A	44.5% 401μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.6% 12.3mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.6% 0.98mg	26.7% 0.35mg	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	44.7% 179μg	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	197% 177mg	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	9.8% 1.47mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32% 38.5μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry)	Broccoli	Recommended Dietary Allowance
Calcium	2.4% 24mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	11% 0.097mg	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	108% 8.63mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	18% 0.42mg	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% 141mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.75μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	41% 617mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.75% 28g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Broccoli:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 6.5 times more Vitamin A, 7.3 times more Vitamin B1, 4.2 times more Vitamin B2, 9.7 times more Vitamin B3, 2.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Vitamin B5, more Vitamin C and 5.2 times more Vitamin K than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Raw Broccoli have similar amounts of Vitamin E per 7 oz.
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) vs Broccoli:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 1.3 times more Copper, 6 times more Iron, 1.5 times more Manganese, 1.4 times more Selenium and 9.4 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Calcium, 1.9 times more Magnesium, 3.7 times more Potassium and 6.4 times more Water than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) and Raw Broccoli have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) have 11.3 times more Energy, 24.4 times more Fat, 27.1 times more Saturated Fat, 5.9 times more Omega 3, 60.9 times more Omega 6, 10.8 times more Carbohydrate, 18.2 times more Sugars, 5.7 times more Fructose and 1.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Fiber than Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry).
• Both Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.