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

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	0.76% 22kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	8.23% 8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	56% 72.6g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	% 8.03g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 16.3g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	7.25% 4.06g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	20.8% 83μg	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	22.4% 20mg	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	11% 1.62mg	8.87% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	11% 108mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	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	26.8% 2.14mg	70.3% 5.62mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	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	10.4% 73mg	12% 84mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	3.1% 105mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	6.36% 3.5μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	24% 361mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	5% 0.55mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.38% 14g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Broccoli Raab 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 Broccoli Raab vs Toaster pastries, brown-sugar-cinnamon:

• 100 grams of Broccoli Raab have 1.2 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
• While 100 g of Toaster pastries, brown-sugar-cinnamon contain 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 Raw Broccoli Raab.
• Both Broccoli Raab and Toaster pastries, brown-sugar-cinnamon provide similar amounts of Vitamin B5 per 100 grams.

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

• 100 grams of Broccoli Raab have 1.2 times more Magnesium, 1.9 times more Potassium, 1.4 times more Zinc and 6.6 times more Water than Toaster pastries, brown-sugar-cinnamon.
• While 100 g of Toaster pastries, brown-sugar-cinnamon contain 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 Raw Broccoli Raab.
• Both Broccoli Raab and Toaster pastries, brown-sugar-cinnamon contain similar levels of Phosphorus per 100 grams.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Toaster pastries, brown-sugar-cinnamon contain 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 Raw Broccoli Raab.
• Both Broccoli Raab and Toaster pastries, brown-sugar-cinnamon offer comparable quantities of Fiber per 100 grams.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy