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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Broccoli Raab	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	7.6% 220kcal	82.8% 2400kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	18.8% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	370% 481g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0g	g per day for Men 19-50 years
Fiber	71% 27g	68.4% 26g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	141% 79g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	343% 4.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	41.8% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	108% 1080mg	114% 1140mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	563% 45mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	130% 910mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	393% 216μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	199% 2990mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	25% 926g	11% 406g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Broccoli Raab 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 Broccoli Raab vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 1 kilogram of Broccoli Raab has more Vitamin A, 1.5 times more Vitamin B5, 2.6 times more Vitamin B6, 15.5 times more Vitamin C, 5.2 times more Vitamin E and 89.6 times more Vitamin K than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 2.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab 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 Broccoli Raab vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 1 kilogram of Broccoli Raab has 2.3 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 3.8 times more Copper, 2.1 times more Iron, 1.5 times more Manganese, 21.6 times more Selenium, 9.1 times more Sodium and 1.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain similar levels of Calcium, Magnesium, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 6.3 times more Omega 3 than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 1 kg of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contains 10.9 times more Energy, 16.9 times more Carbohydrate, 38.8 times more Sugars and 2.5 times more Protein than Raw Broccoli Raab.
• Both Broccoli Raab and Muffins, English, raisin-cinnamon (includes apple-cinnamon) offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 6 in one kilogram.