Comparing Nutrients in 14 ounces Boiled Broccoli VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Boiled Broccoli	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	4.8% 139kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	147% 191g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	81% 58.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0g	g per day for Men 19-50 years
Fiber	34.5% 13g	27% 10.3g	38g per day for Men 19-50 years
Protein	17% 9.45g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	20% 0.26mg	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	73.4% 294μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	286% 258mg	5.73% 5.16mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38.4% 5.75mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	16% 159mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	70.6% 0.64mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	99% 2.3mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	156% 85.7μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	79% 1187mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	9.57% 354g	4.36% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Muffins, English, raisin-cinnamon (includes apple-cinnamon) per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 14 ounces of Boiled Broccoli have more Vitamin A, 2.9 times more Vitamin B5, 3 times more Vitamin B6, 1.5 times more Vitamin B9, 49.9 times more Vitamin C, 4.7 times more Vitamin E and 56.4 times more Vitamin K than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 14 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 6.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 6.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• 14 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 14 ounces of Boiled Broccoli have 1.7 times more Potassium and 2.2 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 14 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 2.9 times more Calcium, 2.6 times more Copper, 6.7 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 13.5 times more Selenium, 7.3 times more Sodium and 2.2 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 4 times more Omega 3 and 1.3 times more Fiber than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 14 oz of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 6.9 times more Energy, 6.7 times more Carbohydrate, 10.6 times more Sugars and 3.3 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
• 14 ounces of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 6 in 14 ounces.