Comparing Nutrients in 14 ounces Muffins, English, whole-wheat VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, whole-wheat	16%	9%	75%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Muffins, English, whole-wheat	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	27.8% 806kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.33g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.12g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	44.3% 32g	3.4% 2.46g	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	NA	1.3% 0.95g	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	NA	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	70% 26.6g	29.2% 11g	38g per day for Men 19-50 years
Protein	62.4% 35g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, whole-wheat	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.6% 13.5mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.8% 0.65mg	67% 0.87mg	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	48.6% 194μg	70.4% 282μg	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	0% 0mg	163% 147mg	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	11% 1.63mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, whole-wheat	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	105% 1052mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	122% 9.72mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	65.6% 1.5mg	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	160% 1119mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	24.5% 833mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	291% 160μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	96% 1445mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	4.9% 181g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, whole-wheat VS Cooked Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Muffins, English, whole-wheat versus 14 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Muffins, English, whole-wheat vs Cooked Broccoli Raab:

• 14 ounces of Muffins, English, whole-wheat have 1.8 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.6 times more Vitamin B5 than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain more Vitamin A, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 6.2 times more Vitamin E and 256 times more Vitamin K than Muffins, English, whole-wheat.
• Both Muffins, English, whole-wheat and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Muffins, English, whole-wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Muffins, English, whole-wheat as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Muffins, English, whole-wheat vs Cooked Broccoli Raab:

• 14 ounces of Muffins, English, whole-wheat have 2.2 times more Calcium, 2.8 times more Copper, 1.9 times more Iron, 2.6 times more Magnesium, 4.7 times more Manganese, 3.4 times more Phosphorus, 31 times more Selenium, 6.5 times more Sodium and 3 times more Zinc than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 1.6 times more Potassium and 2 times more Water than Muffins, English, whole-wheat.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Muffins, English, whole-wheat have 8.1 times more Energy, 4 times more Fat, 25.4 times more Omega 6, 12.9 times more Carbohydrate, 13 times more Sugars, 2.4 times more Fiber and 2.3 times more Protein than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 4.4 times more Omega 3 than Muffins, English, whole-wheat.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6