Comparing Nutrients in 1 kilogram Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled Broccoli	Recommended Dietary Allowance
Energy	78.3% 2270kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	17.4% 17g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	23% 7.33g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	26.4% 4.5g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	340% 442g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	48.7% 35.3g	19% 14g	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	9.5% 6.9g	10.2% 7.4g	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	% 6.6g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.8g	g per day for Men 19-50 years
Fiber	92% 35g	87% 33g	38g per day for Men 19-50 years
Protein	158% 88.7g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	398% 4.77mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	254% 40.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	154% 2mg	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	235% 940μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	721% 649mg	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	20.7% 3.1mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Boiled Broccoli	Recommended Dietary Allowance
Calcium	163% 1630mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	500% 40mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	220% 5.05mg	84.3% 1.94mg	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	131% 920mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	407% 224μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	11.8% 436g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Boiled Broccoli:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 7.6 times more Vitamin B1, 2 times more Vitamin B2, 7.4 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.7 times more Vitamin B5, 3.7 times more Vitamin B6, 36.1 times more Vitamin C, 4.7 times more Vitamin E and 117.6 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 kg.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Boiled Broccoli:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 4.1 times more Calcium, 2.2 times more Copper, 6 times more Iron, 2.6 times more Manganese, 1.4 times more Phosphorus, 14 times more Selenium, 10.4 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.7 times more Potassium and 2 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Boiled and Drained Broccoli have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 6.5 times more Energy, 4.1 times more Fat, 9.3 times more Saturated Fat, 8.8 times more Omega 6, 6.2 times more Carbohydrate, 2.5 times more Sugars and 3.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Omega 3 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Boiled and Drained Broccoli have similar amounts of Fructose and Fiber per 1 kg.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.