Comparing Nutrients in 1 kilogram Muffins, English, wheat VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, wheat	15%	8%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Muffins, English, wheat	Broccoli Raab	Recommended Dietary Allowance
Energy	77% 2230kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	8.97% 2.87g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	30% 0.48g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	46% 7.85g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	345% 448g	22% 28.5g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	121% 46g	71% 27g	38g per day for Men 19-50 years
Protein	155% 87g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, wheat	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	359% 4.3mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	225% 2.92mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.44mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	132% 1.7mg	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	160% 640μg	208% 830μg	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	224% 202mg	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	30% 4.5mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, wheat	Broccoli Raab	Recommended Dietary Allowance
Calcium	178% 1780mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	46.7% 0.42mg	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	359% 28.7mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	172% 3.95mg	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	153% 1070mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	531% 292μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	235% 3530mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	11.4% 423g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, wheat VS Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Muffins, English, wheat versus 1 kg of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Muffins, English, wheat vs Broccoli Raab:

• 1 kilogram of Muffins, English, wheat has 2.7 times more Vitamin B1, 2.3 times more Vitamin B2, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains more Vitamin A, 2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 3.6 times more Vitamin E and 280 times more Vitamin K than Muffins, English, wheat.
• 1 kilogram of Muffins, English, wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Muffins, English, wheat as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Muffins, English, wheat vs Broccoli Raab:

• 1 kilogram of Muffins, English, wheat has 1.6 times more Calcium, 3.5 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 1.5 times more Phosphorus, 29.2 times more Selenium, 10.7 times more Sodium and 1.4 times more Zinc than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2.2 times more Water than Muffins, English, wheat.
• Both Muffins, English, wheat and Broccoli Raab contain similar levels of Potassium per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Muffins, English, wheat has 10.1 times more Energy, 4.1 times more Fat, 27.1 times more Omega 6, 15.7 times more Carbohydrate, 4.1 times more Sugars, 1.7 times more Fiber and 2.7 times more Protein than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 3.9 times more Omega 3 than Muffins, English, wheat.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy and Omega 6