Comparing Nutrients in 1 pound Frozen Broccoli Spears VS English muffins, plain, enriched, without calcium propionate(includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%

Macro Nutrients

	Frozen Broccoli Spears	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Energy	4.54% 132kcal	36.8% 1066kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	8.4% 8.16g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	35.4% 0.57g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	21.7% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	161% 209g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	24.8% 14g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Vitamin A	28.7% 259μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.8% 0.52mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	15% 0.2mg	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	107% 426μg	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	7.56% 0.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	344% 310mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41% 6.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	383% 460μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Recommended Dietary Allowance
Calcium	18.6% 186mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	65% 0.59mg	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	41% 3.27mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	50.5% 1.16mg	70.4% 1.6mg	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	38.2% 268mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	140% 2105mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	11% 411g	5.16% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS English muffins, plain, enriched, without calcium propionate(includes sourdough) per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Broccoli Spears versus 1 lb of English muffins, plain, enriched, without calcium propionate(includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Broccoli Spears vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 1 pound of Frozen Broccoli Spears has more Vitamin A, 4.1 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 1 lb of English muffins, plain, enriched, without calcium propionate(includes sourdough) contains 6.1 times more Vitamin B1, 2.5 times more Vitamin B2, 8.4 times more Vitamin B3 and 1.8 times more Vitamin B5 than Frozen Broccoli Spears.
• 1 pound of English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Frozen Broccoli Spears vs English muffins, plain, enriched, without calcium propionate(includes sourdough):

• 1 pound of Frozen Broccoli Spears has 1.9 times more Potassium and 2.2 times more Water than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 1 lb of English muffins, plain, enriched, without calcium propionate(includes sourdough) contains 1.3 times more Calcium, 3.6 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 27.3 times more Sodium and 2.1 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Broccoli Spears has 1.7 times more Omega 3 than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• While 1 lb of English muffins, plain, enriched, without calcium propionate(includes sourdough) contains 8.1 times more Energy, 22 times more Omega 6, 8.6 times more Carbohydrate and 2.5 times more Protein than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and English muffins, plain, enriched, without calcium propionate(includes sourdough) offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6