Comparing Nutrients in 1 pound Muffins, blueberry, dry mix VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Muffins, blueberry, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	46% 1329kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.27g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	35% 5.93g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	213% 277g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	205% 148g	9.2% 6.67g	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	16.7% 6.35g	36% 13.6g	38g per day for Men 19-50 years
Protein	28% 15.8g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.7% 1.05mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.42mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	61% 0.79mg	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	60% 240μg	107% 426μg	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	11.6% 10.4mg	344% 310mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, blueberry, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	18% 0.16mg	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	92% 7.35mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	50.5% 1.16mg	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	143% 998mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	145% 2173mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	3.7% 137g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, blueberry, dry mix VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Muffins, blueberry, dry mix versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Muffins, blueberry, dry mix vs Frozen Broccoli Spears:

• 1 pound of Muffins, blueberry, dry mix has 3.2 times more Vitamin B1, 2 times more Vitamin B2, 4 times more Vitamin B3 and 2.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 57 times more Vitamin A, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 29.7 times more Vitamin C than Muffins, blueberry, dry mix.
• 1 pound of Muffins, blueberry, dry mix have insufficient amounts of Vitamin A
• Both Muffins, blueberry, dry mix as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Muffins, blueberry, dry mix vs Frozen Broccoli Spears:

• 1 pound of Muffins, blueberry, dry mix has 2.4 times more Copper, 2.3 times more Iron, 3.7 times more Phosphorus, 1.6 times more Selenium and 28.2 times more Sodium than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 2.3 times more Calcium, 5.2 times more Potassium and 3 times more Water than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Frozen Broccoli Spears contain similar levels of Magnesium, Manganese and Zinc per one pound.
• 1 pound of Muffins, blueberry, dry mix lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Muffins, blueberry, dry mix has 10.1 times more Energy, 9.6 times more Fat, 22.3 times more Saturated Fat, 35.3 times more Omega 6, 11.4 times more Carbohydrate and 22.3 times more Sugars than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains more Omega 3 and 2.1 times more Fiber than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Frozen Broccoli Spears offer comparable quantities of Protein per one pound.
• 1 pound of Muffins, blueberry, dry mix provide inadequate amounts of Omega 3
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6