Comparing Nutrients in 14 ounces Boiled Broccoli VS Keikitos (muffins), Latino bakery item

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Keikitos (muffins), Latino bakery item	6%	49%	45%

Macro Nutrients

	Boiled Broccoli	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Energy	4.8% 139kcal	64% 1853kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	NA	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	162% 211g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	141% 102g	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	4.05% 2.94g	0% 0g	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	% 1.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 102g	g per day for Men 19-50 years
Fiber	34.5% 13g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	17% 9.45g	48.3% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Vitamin A	34% 306μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	NA	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	107% 429μg	NA	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	286% 258mg	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	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Calcium	16% 159mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	31.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	35.7% 0.82mg	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	38% 266mg	145% 1012mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	110% 60.7μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	136% 2044mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.4% 51.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Keikitos (muffins), Latino bakery item per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Keikitos (muffins), Latino bakery item to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Keikitos (muffins), Latino bakery item:

• Both Boiled and Drained Broccoli and Keikitos (muffins), Latino bakery item have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for Boiled Broccoli vs Keikitos (muffins), Latino bakery item:

• 14 ounces of Boiled Broccoli have 1.8 times more Magnesium, 3.3 times more Potassium and 6.9 times more Water than Keikitos (muffins), Latino bakery item.
• While 14 oz of Keikitos (muffins), Latino bakery item contain 1.6 times more Calcium, 3.8 times more Iron, 3.8 times more Phosphorus, 9.6 times more Selenium and 12.6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Keikitos (muffins), Latino bakery item contain similar levels of Copper, Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 2.8 times more Fiber than Keikitos (muffins), Latino bakery item.
• While 14 oz of Keikitos (muffins), Latino bakery item contain 13.3 times more Energy, 61.6 times more Fat, 7.4 times more Carbohydrate, 18.6 times more Sugars and 2.9 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy