Comparing Nutrients in 1 pound Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	13%	7%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	43% 1252kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	8.2% 2.63g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	192% 250g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	83.5% 60.5g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	72% 40.2g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	196% 2.35mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.8% 1.3mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	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	98% 390μg	76% 304μg	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	7.06% 6.35mg	284% 256mg	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	11% 1.63mg	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	63% 630mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	19% 0.17mg	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	278% 22.2mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	58% 1.33mg	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	70% 490mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	200% 110μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	103% 1551mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	3.93% 145g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) vs Frozen Chopped Broccoli:

• Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 9.8 times more Vitamin B1, 2.6 times more Vitamin B2, 9.1 times more Vitamin B3 and 1.3 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.1 times more Vitamin B6, 40.3 times more Vitamin C, 3.4 times more Vitamin E and 32.4 times more Vitamin K than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5 per 1 lb.
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) vs Frozen Chopped Broccoli:

• Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 2.5 times more Calcium, 4.6 times more Copper, 6 times more Iron, 1.6 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 8.7 times more Selenium, 14.3 times more Sodium and 2.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.9 times more Water than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 10.6 times more Energy, 7.6 times more Fat, 13.2 times more Saturated Fat, 13.7 times more Omega 6, 11.5 times more Carbohydrate, 9.9 times more Sugars and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Omega 3 than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) and Frozen Chopped Broccoli, Unprepared have similar amounts of Fiber per 1 lb.
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.