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

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

24%

71%

14 oz ▼

Macro Nutrients

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

4.8%139kcal

Energy

56%1623kcal

139 kcalvs1623 kcal

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

Find Vegetables rich in Energy

1.68%1.63g

Fat

45%43.8g

1.63 gvs43.8 g

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

Find Vegetables rich in Fat

0.98%0.31g

Saturated Fat

32.7%10.5g

0.31 gvs10.5 g

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

Find Vegetables rich in Saturated Fat

29.5%0.47g

Omega 3

18%0.29g

0.47 gvs0.29 g

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

Find Vegetables rich in Omega 3

1.2%0.2g

Omega 6

28.2%4.8g

0.2 gvs4.8 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0 mgvsNA mg

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

Find Vegetables rich in Cholesterol

22%28.5g

Carbohydrate

222%289g

28.5 gvs289 g

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

Find Vegetables rich in Carbohydrate

7.6%5.5g

Sugars

159%115g

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

5.5 gvs115 g

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

Find Vegetables rich in Sugars

4.05%2.94g

Fructose

≤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 gvsNA g

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

Find Vegetables rich in Fructose

%1.94g

Glucose

1.94 gvsNA g

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

Find Vegetables rich in Glucose

%0.32g

Sucrose

0.32 gvsNA g

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

Find Vegetables rich in Sucrose

34.5%13g

Fiber

10.4%3.97g

13 gvs3.97 g

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

Find Vegetables rich in Fiber

17%9.45g

Protein

33.3%18.7g

9.45 gvs18.7 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

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

34%306μg

Vitamin A

206%1853μg

RAE, retinol activity equivalents

306 μgvs1853 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

21%0.25mg

Vitamin B1

121%1.45mg

Thiamine

0.25 mgvs1.45 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

37.6%0.49mg

Vitamin B2

127%1.65mg

Riboflavin

0.49 mgvs1.65 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

13.7%2.2mg

Vitamin B3

130%21mg

Niacin, nicotinic acid, niacinamide

2.2 mgvs21 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

49%2.44mg

Vitamin B5

27%1.35mg

Pantothenic acid

2.44 mgvs1.35 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

61%0.79mg

Vitamin B6

142%1.85mg

Pyridoxine

0.79 mgvs1.85 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

107%429μg

Vitamin B9

47.6%191μg

Folates and Folic Acid

429 μgvs191 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

286%258mg

Vitamin C

0%0mg

Ascorbic acid

258 mgvs0 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

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 .

Find Vegetables rich in Vitamin E

467%560μg

Vitamin K

22%26μg

Phytomenadione or phylloquinone

560 μgvs26 μg

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

Find Vegetables rich in Vitamin K

Minerals

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

16%159mg

Calcium

4.37%43.7mg

159 mgvs43.7 mg

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

Find Vegetables rich in Calcium

27%0.24mg

Copper

30%0.27mg

0.24 mgvs0.27 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

33.2%2.66mg

Iron

194%15.6mg

2.66 mgvs15.6 mg

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

Find Vegetables rich in Iron

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 .

Find Vegetables rich in Magnesium

33.5%0.77mg

Manganese

57.3%1.3mg

0.77 mgvs1.3 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

38%266mg

Phosphorus

43%302mg

266 mgvs302 mg

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

Find Vegetables rich in Phosphorus

34.2%1163mg

Potassium

9.46%321mg

1163 mgvs321 mg

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

Find Vegetables rich in Potassium

11.5%6.35μg

Selenium

37%20.2μg

6.35 μgvs20.2 μg

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

Find Vegetables rich in Selenium

11%163mg

Sodium

94%1405mg

163 mgvs1405 mg

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

Find Vegetables rich in Sodium

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 .

Find Vegetables rich in Zinc

9.57%354g

Water

1.12%41.5g

354 gvs41.5 g

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

Find Vegetables rich in Water

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

Boiled and Drained Broccoli has 1.8 times more Vitamin B5, 2.3 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 21.4 times more Vitamin K than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 6.1 times more Vitamin A, 5.8 times more Vitamin B1, 3.4 times more Vitamin B2, 9.5 times more Vitamin B3 and 2.3 times more Vitamin B6 than Boiled and Drained Broccoli.

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

Boiled and Drained Broccoli has 3.6 times more Calcium, 1.8 times more Magnesium, 3.6 times more Potassium and 8.5 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 5.9 times more Iron, 1.7 times more Manganese, 3.2 times more Selenium and 8.6 times more Sodium than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have similar amounts of Copper, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Boiled and Drained Broccoli has 1.6 times more Omega 3 and 3.3 times more Fiber than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
While Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 11.7 times more Energy, 26.9 times more Fat, 33.4 times more Saturated Fat, 23.7 times more Omega 6, 10.1 times more Carbohydrate, 20.9 times more Sugars and 2 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Boiled BroccoliVS Frozen Chopped BroccoliToaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)VS Frozen Chopped BroccoliBoiled BroccoliVS Pie Crust, Cookie-type, Graham Cracker, Ready CrustToaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)VS Pie Crust, Cookie-type, Graham Cracker, Ready Crust

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: