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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Broccoli	27%	8%	65%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Broccoli	Recommended Dietary Allowance
Energy	35.5% 1030kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	7.9% 7.67g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	12% 2.04g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	23% 30g	130g per day for Men 19-50 years
Sugars	22% 16g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.45g	g per day for Men 19-50 years
Fiber	41.8% 16g	31% 11.8g	38g per day for Men 19-50 years
Protein	72% 40.2g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.24mg	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	107% 426μg	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Broccoli	Recommended Dietary Allowance
Calcium	74% 739mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	41.4% 0.95mg	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	59.6% 417mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	129% 1928mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	5.34% 198g	11% 405g	3700g per day for Men 19-50 years

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

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 6.7 times more Vitamin B1, 2.1 times more Vitamin B2, 6.4 times more Vitamin B3, 1.5 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 49.6 times more Vitamin C, 2.5 times more Vitamin E and 84.7 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

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

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 3.5 times more Calcium, 2.8 times more Copper, 5.5 times more Iron, 2.4 times more Manganese, 1.4 times more Phosphorus, 9 times more Selenium, 12.9 times more Sodium and 2.6 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.9 times more Potassium and 2.1 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Raw Broccoli have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 6.7 times more Energy, 4.6 times more Fat, 6.4 times more Saturated Fat, 9.2 times more Omega 6, 6.7 times more Carbohydrate, 2.1 times more Sugars, 1.3 times more Fiber and 3.1 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Omega 3 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.