Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Frozen Chopped Broccoli	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	0.9% 26kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	NA	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	56% 72.6g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	37.6% 27.2g	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	1.14% 0.83g	1.72% 1.25g	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	% 0.75g	% 8.03g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	7.9% 3g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	5% 2.8g	7.25% 4.06g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	44.6% 0.58mg	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	16.8% 67μg	34.3% 137μg	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	62.7% 56.4mg	NA	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	8.13% 1.22mg	8.87% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	5.6% 56mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	11% 0.098mg	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	10% 0.81mg	70.3% 5.62mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	23.2% 0.53mg	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	7.14% 50mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	6.36% 3.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Toaster pastries, brown-sugar-cinnamon per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Toaster pastries, brown-sugar-cinnamon:

• 100 g of Toaster pastries, brown-sugar-cinnamon contain 12.5 times more Vitamin B1, 6.3 times more Vitamin B2, 15.4 times more Vitamin B3, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6 and 2 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Toaster pastries, brown-sugar-cinnamon provide similar amounts of Vitamin E per 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Toaster pastries, brown-sugar-cinnamon:

• 100 grams of Frozen Chopped Broccoli have 2 times more Potassium and 6.5 times more Water than Toaster pastries, brown-sugar-cinnamon.
• While 100 g of Toaster pastries, brown-sugar-cinnamon contain 5.2 times more Calcium, 2.6 times more Copper, 6.9 times more Iron, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Selenium and 15 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Toaster pastries, brown-sugar-cinnamon contain similar levels of Magnesium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Chopped Broccoli have 1.3 times more Fiber than Toaster pastries, brown-sugar-cinnamon.
• While 100 g of Toaster pastries, brown-sugar-cinnamon contain 14.2 times more Energy, 27.5 times more Fat, 15.2 times more Carbohydrate, 20.2 times more Sugars and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy