Comparing Nutrients in 1 kilogram English muffins, whole grain white VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
English muffins, whole grain white	11%	6%	83%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	English muffins, whole grain white	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	84.5% 2450kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0% 0g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	386% 502g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	24% 17.5g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	92% 35g	79% 30g	38g per day for Men 19-50 years
Protein	125% 70.2g	50% 28g	56g per day for Men 19-50 years

Vitamins

	English muffins, whole grain white	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	219% 2.63mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	100% 1.3mg	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	175% 700μg	168% 670μg	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	627% 564mg	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	16.7% 2.5mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, whole grain white	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	140% 1400mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	42.2% 0.38mg	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	316% 25.3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.94mg	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	181% 1270mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	38.2% 1300mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	257% 3860mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	88% 9.7mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	10.7% 395g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, whole grain white VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of English muffins, whole grain white versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of English muffins, whole grain white vs Frozen Chopped Broccoli:

• 1 kilogram of English muffins, whole grain white has 5 times more Vitamin B1, 1.9 times more Vitamin B2 and 4.5 times more Vitamin B3 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.3 times more Vitamin B6, more Vitamin C, 4.9 times more Vitamin E and 35.3 times more Vitamin K than English muffins, whole grain white.
• Both English muffins, whole grain white and Frozen Chopped Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of English muffins, whole grain white have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both English muffins, whole grain white as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for English muffins, whole grain white vs Frozen Chopped Broccoli:

• 1 kilogram of English muffins, whole grain white has 2.5 times more Calcium, 4.3 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 2.5 times more Phosphorus, 6.2 times more Selenium, 16.1 times more Sodium and 2 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 1.6 times more Potassium and 2.3 times more Water than English muffins, whole grain white.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of English muffins, whole grain white has 9.4 times more Energy, 10.5 times more Carbohydrate, 1.3 times more Sugars and 2.5 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Omega 3 than English muffins, whole grain white.
• Both English muffins, whole grain white and Frozen Chopped Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of English muffins, whole grain white provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both English muffins, whole grain white as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in one kilogram.