Comparing Nutrients in 14 ounces Boiled BroccoliVS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

23%

73%

14 oz ▼

Macro Nutrients

Boiled Broccolivs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

4.8%139kcal

Energy

53%1540kcal

139 kcalvs1540 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.68%1.63g

Fat

40.7%39.5g

1.63 gvs39.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.98%0.31g

Saturated Fat

45%14.3g

0.31 gvs14.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29.5%0.47g

Omega 3

81.4%1.3g

0.47 gvs1.3 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.2%0.2g

Omega 6

67.8%11.5g

0.2 gvs11.5 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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22%28.5g

Carbohydrate

215%279g

28.5 gvs279 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.6%5.5g

Sugars

143%104g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.5 gvs104 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.05%2.94g

Fructose

24%17.4g

≤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]

2.94 gvs17.4 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

%60.3g

1.94 gvs60.3 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.32g

Sucrose

%7.06g

0.32 gvs7.06 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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34.5%13g

Fiber

10.4%3.97g

13 gvs3.97 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.45g

Protein

29.8%16.7g

9.45 gvs16.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Broccolivs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

34%306μg

Vitamin A

89%802μg

RAE, retinol activity equivalents

306 μgvs802 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21%0.25mg

Vitamin B1

215%2.58mg

Thiamine

0.25 mgvs2.58 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37.6%0.49mg

Vitamin B2

170%2.2mg

Riboflavin

0.49 mgvs2.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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13.7%2.2mg

Vitamin B3

168%27mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs27 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49%2.44mg

Vitamin B5

21.7%1.1mg

Pantothenic acid

2.44 mgvs1.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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61%0.79mg

Vitamin B6

159%2.06mg

Pyridoxine

0.79 mgvs2.06 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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107%429μg

Vitamin B9

110%441μg

Folates and Folic Acid

429 μgvs441 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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286%258mg

Vitamin C

0%0mg

Ascorbic acid

258 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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38.4%5.75mg

Vitamin E

24%3.57mg

Tocopherols and Tocotrienols

5.75 mgvs3.57 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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467%560μg

Vitamin K

51%61μg

Phytomenadione or phylloquinone

560 μgvs61 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Broccolivs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

16%159mg

Calcium

6.35%63.5mg

159 mgvs63.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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27%0.24mg

Copper

30.4%0.27mg

0.24 mgvs0.27 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.4%16μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

16 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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33.2%2.66mg

Iron

273%22mg

2.66 mgvs22 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

11.3%47.6mg

83.3 mgvs47.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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33.5%0.77mg

Manganese

56%1.3mg

0.77 mgvs1.3 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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38%266mg

Phosphorus

49.3%345mg

266 mgvs345 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34.2%1163mg

Potassium

12%405mg

1163 mgvs405 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11.5%6.35μg

Selenium

22.4%12.3μg

6.35 μgvs12.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%163mg

Sodium

88.4%1326mg

163 mgvs1326 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16.2%1.8mg

Zinc

13.7%1.5mg

1.8 mgvs1.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.57%354g

Water

1.54%57g

354 gvs57 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

Boiled and Drained Broccoli has 2.3 times more Vitamin B5, more Vitamin C, 1.6 times more Vitamin E and 9.2 times more Vitamin K than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 2.6 times more Vitamin A, 10.3 times more Vitamin B1, 4.5 times more Vitamin B2, 12.3 times more Vitamin B3 and 2.6 times more Vitamin B6 than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have similar amounts of Vitamin B9 per 14 oz.
Both Boiled and Drained Broccoli as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Broccoli vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

Boiled and Drained Broccoli has 2.5 times more Calcium, 1.8 times more Magnesium, 2.9 times more Potassium and 6.2 times more Water than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 8.2 times more Iron, 1.7 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Selenium and 8.1 times more Sodium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have similar amounts of Copper and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Broccoli has 3.3 times more Fiber than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
While Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 11.1 times more Energy, 24.3 times more Fat, 45.8 times more Saturated Fat, 2.8 times more Omega 3, 56.9 times more Omega 6, 9.8 times more Carbohydrate, 18.8 times more Sugars, 5.9 times more Fructose and 1.8 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Boiled BroccoliVS Frozen Chopped BroccoliToaster pastries, fruit (includes apple, blueberry, cherry, strawberry)VS Frozen Chopped BroccoliBoiled BroccoliVS Tortillas, ready-to-bake or -fry, cornToaster pastries, fruit (includes apple, blueberry, cherry, strawberry)VS Tortillas, ready-to-bake or -fry, corn

Compare Foods

Comparing Nutrients in 14 ounces Boiled BroccoliVS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: