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Comparing Nutrients in 14 ounces Puff pastry, frozen, ready-to-bake, bakedVS Broccoli

Macros Ratio

Protein Fat Carbs

Puff pastry, frozen, ready-to-bake, baked
5%
62%
33%
Broccoli
27%
8%
65%
14 oz ▼

Macro Nutrients

76.4%2215kcal
Energy
4.65%135kcal
2215 kcalvs135 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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158%153g
Fat
1.5%1.47g
153 gvs1.47 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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68.2%22g
Saturated Fat
1.4%0.45g
22 gvs0.45 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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642%10.3g
Omega 3
15.6%0.25g
10.3 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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459%78g
Omega 6
1.14%0.19g
78 gvs0.19 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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140%181g
Carbohydrate
20.3%26.4g
181 gvs26.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.1%2.98g
Sugars
9.3%6.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.98 gvs6.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
3.72%2.7g
≤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]
NA gvs2.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.94g
NA gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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15.7%5.95g
Fiber
27%10.3g
5.95 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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52.4%29.4g
Protein
20%11g
29.4 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
13.7%123μg
RAE, retinol activity equivalents
0 μgvs123 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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107%1.3mg
Vitamin B1
23.5%0.28mg
Thiamine
1.3 mgvs0.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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78.8%1.02mg
Vitamin B2
35.7%0.46mg
Riboflavin
1.02 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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94%15mg
Vitamin B3
16%2.54mg
Niacin, nicotinic acid, niacinamide
15 mgvs2.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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0%0mg
Vitamin B5
45.5%2.27mg
Pantothenic acid
0 mgvs2.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.8%0.075mg
Vitamin B6
53.4%0.69mg
Pyridoxine
0.075 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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54.6%218μg
Vitamin B9
62.5%250μg
Folates and Folic Acid
218 μgvs250 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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0%0mg
Vitamin C
393%354mg
Ascorbic acid
0 mgvs354 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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14.6%2.2mg
Vitamin E
20.6%3.1mg
Tocopherols and Tocotrienols
2.2 mgvs3.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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54%64.7μg
Vitamin K
336%403μg
Phytomenadione or phylloquinone
64.7 μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.97%39.7mg
Calcium
18.7%187mg
39.7 mgvs187 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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50.7%0.46mg
Copper
21.6%0.19mg
0.46 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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129%10.3mg
Iron
36.2%2.9mg
10.3 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%63.5mg
Magnesium
20%83.3mg
63.5 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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85.4%1.96mg
Manganese
36.2%0.83mg
1.96 mgvs0.83 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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34%238mg
Phosphorus
37.4%262mg
238 mgvs262 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.24%246mg
Potassium
37%1254mg
246 mgvs1254 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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177%97μg
Selenium
18%9.92μg
97 μgvs9.92 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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67%1004mg
Sodium
8.73%131mg
1004 mgvs131 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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19.5%2.14mg
Zinc
14.8%1.63mg
2.14 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.79%29.4g
Water
9.58%354g
29.4 gvs354 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 Puff pastry, frozen, ready-to-bake, baked vs Broccoli:
Comparing minerals per 14 ounces for Puff pastry, frozen, ready-to-bake, baked vs Broccoli:
Comparison of macro-nutrients per 14 ounces:



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