Comparing Nutrients in 14 ounces Muffins, wheat bran, dry mix VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Muffins, wheat bran, dry mix	7%	25%	68%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Muffins, wheat bran, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Energy	54% 1572kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.6g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	36.5% 11.7g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	42% 7.12g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	NA	34.5% 13g	38g per day for Men 19-50 years
Protein	50.3% 28g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Muffins, wheat bran, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.1mg	61% 0.79mg	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	84.3% 337μg	107% 429μg	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	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, wheat bran, dry mix	Boiled Broccoli	Recommended Dietary Allowance
Calcium	14.3% 143mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	179% 14.3mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	460% 10.6mg	33.5% 0.77mg	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	272% 1905mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	130% 71.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	185% 2778mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.51% 19g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Muffins, wheat bran, dry mix vs Boiled Broccoli:

• Muffins, wheat bran, dry mix have 5.7 times more Vitamin B1, 2.3 times more Vitamin B2, 9 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.3 times more Vitamin B9 and more Vitamin C than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Boiled and Drained Broccoli have similar amounts of Vitamin B5 per 14 oz.
• Both Muffins, wheat bran, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Muffins, wheat bran, dry mix vs Boiled Broccoli:

• Muffins, wheat bran, dry mix have 3.3 times more Copper, 5.4 times more Iron, 4.1 times more Magnesium, 13.7 times more Manganese, 7.2 times more Phosphorus, 11.3 times more Selenium, 17.1 times more Sodium and 3.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Potassium and 18.6 times more Water than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Boiled and Drained Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Muffins, wheat bran, dry mix have 11.3 times more Energy, 29.3 times more Fat, 37.2 times more Saturated Fat, 35.2 times more Omega 6, 10.2 times more Carbohydrate and 3 times more Protein than Boiled and Drained Broccoli.
• Both Muffins, wheat bran, dry mix and Boiled and Drained Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Muffins, wheat bran, dry mix as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.