Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	9.66% 280kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	18% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	370% 481g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	204% 148g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	68.4% 26g	38g per day for Men 19-50 years
Protein	55.4% 31g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	343% 4.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	50.8% 0.66mg	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	75% 300μg	185% 740μg	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	446% 401mg	14.4% 13mg	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	88% 13mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	51% 510mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	178% 1.6mg	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	76.3% 6.1mg	563% 45mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	250% 5.75mg	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	78.6% 550mg	130% 910mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	393% 216μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	199% 2990mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Muffins, English, raisin-cinnamon (includes apple-cinnamon) per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 1 kilogram of Boiled Spears Frozen Broccoli has more Vitamin A, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 30.8 times more Vitamin C, 4.3 times more Vitamin E and 35.2 times more Vitamin K than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 7.5 times more Vitamin B1, 2.7 times more Vitamin B2, 8 times more Vitamin B3 and 2.5 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Spears Frozen Broccoli as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 1 kilogram of Boiled Spears Frozen Broccoli has 2.2 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 2.2 times more Calcium, 3.7 times more Copper, 7.4 times more Iron, 1.8 times more Manganese, 1.7 times more Phosphorus, 11.4 times more Selenium, 12.5 times more Sodium and 3.2 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain similar levels of Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.4 times more Omega 3 than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 8.6 times more Energy, 9 times more Carbohydrate, 10 times more Sugars and 2.6 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Muffins, English, raisin-cinnamon (includes apple-cinnamon) offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 6 in one kilogram.