Comparing Nutrients in 500 calories Toaster pastries, brown-sugar-cinnamonVS Boiled Broccoli

Weight per 500 calories

Toaster pastries, brown-sugar-cinnamon

135g

Boiled Broccoli

1429g

Toaster pastries, brown-sugar-cinnamon have 10.6 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Toaster pastries, brown-sugar-cinnamon or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Toaster pastries, brown-sugar-cinnamon

19%

77%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Toaster pastries, brown-sugar-cinnamonvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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11%10.8g

Fat

6.04%5.86g

10.8 gvs5.86 g

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

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Saturated Fat

3.53%1.13g

NA gvs1.13 g

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

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Omega 3

106%1.7g

NA gvs1.7 g

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

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Omega 6

4.3%0.73g

NA gvs0.73 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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75.5%98g

Carbohydrate

79%103g

98 gvs103 g

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

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50.8%37g

Sugars

27.4%20g

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

37 gvs20 g

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

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2.33%1.7g

Fructose

14.6%10.6g

≤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]

1.7 gvs10.6 g

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

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%11g

Glucose

%7g

11 gvs7 g

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

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%22g

Sucrose

%1.14g

22 gvs1.14 g

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

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8.18%3.1g

Fiber

124%47g

3.1 gvs47 g

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

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9.8%5.5g

Protein

60.7%34g

5.5 gvs34 g

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

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Vitamins

Toaster pastries, brown-sugar-cinnamonvs Boiled Broccoli

Vitamin A

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 μg

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

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74.3%0.89mg

Vitamin B1

75%0.9mg

Thiamine

0.89 mgvs0.9 mg

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

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62.4%0.81mg

Vitamin B2

135%1.76mg

Riboflavin

0.81 mgvs1.76 mg

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

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61%9.77mg

Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

9.77 mgvs7.9 mg

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

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9.73%0.49mg

Vitamin B5

176%8.8mg

Pantothenic acid

0.49 mgvs8.8 mg

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

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60.3%0.78mg

Vitamin B6

220%2.86mg

Pyridoxine

0.78 mgvs2.86 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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46.3%185μg

Vitamin B9

386%1543μg

Folates and Folic Acid

185 μgvs1543 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

1030%927mg

Ascorbic acid

NA mgvs927 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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12%1.8mg

Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

1.8 mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

Toaster pastries, brown-sugar-cinnamonvs Boiled Broccoli

39.6%396mg

Calcium

57%571mg

396 mgvs571 mg

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

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14.7%0.13mg

Copper

97%0.87mg

0.13 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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95%7.6mg

Iron

120%9.57mg

7.6 mgvs9.57 mg

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

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5.8%24.3mg

Magnesium

71.4%300mg

24.3 mgvs300 mg

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

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31.4%0.72mg

Manganese

120%2.77mg

0.72 mgvs2.77 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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16.2%114mg

Phosphorus

137%957mg

114 mgvs957 mg

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

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4.17%142mg

Potassium

123%4186mg

142 mgvs4186 mg

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

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8.6%4.73μg

Selenium

41.6%23μg

4.73 μgvs23 μg

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

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32.5%488mg

Sodium

39%586mg

488 mgvs586 mg

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

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6.76%0.74mg

Zinc

58.4%6.43mg

0.74 mgvs6.43 mg

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

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0.51%19g

Water

34.5%1275g

19 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Toaster pastries, brown-sugar-cinnamon vs Boiled Broccoli:

Toaster pastries, brown-sugar-cinnamon have 1.2 times more Vitamin B3 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.2 times more Vitamin B2, 18.1 times more Vitamin B5, 3.6 times more Vitamin B6, 8.3 times more Vitamin B9 and 11.5 times more Vitamin E than Toaster pastries, brown-sugar-cinnamon.
Both Toaster pastries, brown-sugar-cinnamon and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Toaster pastries, brown-sugar-cinnamon vs Boiled Broccoli:

Boiled and Drained Broccoli contains 1.4 times more Calcium, 6.6 times more Copper, 1.3 times more Iron, 12.3 times more Magnesium, 3.8 times more Manganese, 8.4 times more Phosphorus, 29.5 times more Potassium, 4.8 times more Selenium, 8.6 times more Zinc and 67 times more Water than Toaster pastries, brown-sugar-cinnamon.
Both Toaster pastries, brown-sugar-cinnamon and Boiled and Drained Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Toaster pastries, brown-sugar-cinnamon have 1.8 times more Fat and 1.9 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 6.3 times more Fructose, 15.2 times more Fiber and 6.2 times more Protein than Toaster pastries, brown-sugar-cinnamon.
Both Toaster pastries, brown-sugar-cinnamon and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Toaster pastries, brown-sugar-cinnamon as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Toaster pastries, brown-sugar-cinnamonVS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)Boiled BroccoliVS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)Toaster pastries, brown-sugar-cinnamonVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Toaster pastries, brown-sugar-cinnamonVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Toaster pastries, brown-sugar-cinnamon or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: