Comparing Nutrients in 1 pound Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	35.5% 1030kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.67g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	22% 16g	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	4.3% 3.13g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	36% 13.6g	38g per day for Men 19-50 years
Protein	72% 40.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	45.4% 0.59mg	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	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.07% 8.16mg	202% 182mg	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	9.37% 1.4mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	74% 739mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	17% 0.15mg	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	227% 18mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	44% 1mg	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	59.6% 417mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	129% 1928mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	5.34% 198g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Muffins, English, plain, enriched, with ca prop (includes sourdough) versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Cooked Chopped Frozen Broccoli:

• 1 pound of Muffins, English, plain, enriched, with ca prop (includes sourdough) has 8.7 times more Vitamin B1, 3.1 times more Vitamin B2, 8.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 2.4 times more Vitamin B6, 22.3 times more Vitamin C, 4.3 times more Vitamin E and 73.4 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 1 pound of Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A and Vitamin K
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Cooked Chopped Frozen Broccoli:

• 1 pound of Muffins, English, plain, enriched, with ca prop (includes sourdough) has 4.9 times more Calcium, 4 times more Copper, 6.6 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 32 times more Selenium, 38.6 times more Sodium and 3.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.3 times more Potassium and 2.1 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Muffins, English, plain, enriched, with ca prop (includes sourdough) has 8.1 times more Energy, 40.7 times more Saturated Fat, 34.5 times more Omega 6, 8.3 times more Carbohydrate, 2.4 times more Sugars and 2.9 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 and Fiber per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6