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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	82.8% 2400kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	18% 3.1g	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	370% 481g	24% 31g	130g per day for Men 19-50 years
Sugars	204% 148g	8.55% 6.2g	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	3.3% 2.4g	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	68.4% 26g	73.7% 28g	38g per day for Men 19-50 years
Protein	141% 79g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	343% 4.12mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.8% 2.1mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.8% 0.66mg	169% 2.2mg	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	185% 740μg	178% 710μg	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	14.4% 13mg	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	114% 1140mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	83.3% 0.75mg	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	563% 45mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	250% 5.75mg	165% 3.8mg	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	130% 910mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	393% 216μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	199% 2990mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	88% 9.7mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	11% 406g	24.7% 914g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Muffins, English, raisin-cinnamon (includes apple-cinnamon) has 2.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains more Vitamin A, 2.1 times more Vitamin B5, 3.3 times more Vitamin B6, 28.5 times more Vitamin C, 8.2 times more Vitamin E and 102.4 times more Vitamin K than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Cooked Broccoli Raab 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 Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Muffins, English, raisin-cinnamon (includes apple-cinnamon) vs Cooked Broccoli Raab:

• 1 kilogram of Muffins, English, raisin-cinnamon (includes apple-cinnamon) has 2.1 times more Copper, 3.5 times more Iron, 1.5 times more Manganese, 16.6 times more Selenium, 5.3 times more Sodium and 1.8 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2 times more Potassium and 2.3 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Cooked Broccoli Raab contain similar levels of Calcium, Magnesium and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Muffins, English, raisin-cinnamon (includes apple-cinnamon) has 9.6 times more Energy, 15.4 times more Carbohydrate, 23.8 times more Sugars and 2.1 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 6.7 times more Omega 3 than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) and Cooked Broccoli Raab offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Muffins, English, raisin-cinnamon (includes apple-cinnamon) as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.