Comparing Nutrients in 300 calories Boiled Broccoli VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)

Weight per 300 calories

• Boiled Broccoli: 857g
• Muffins, English, raisin-cinnamon (includes apple-cinnamon): 125g

Muffins, English, raisin-cinnamon (includes apple-cinnamon) have 6.9 times more energy per unit of mass than Boiled and Drained Broccoli, which is above average in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Muffins, English, raisin-cinnamon (includes apple-cinnamon)?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Muffins, English, raisin-cinnamon (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Boiled Broccoli	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.62% 3.5g	2.3% 2.25g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	63.8% 1g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	2.57% 0.44g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	46.3% 60g	130g per day for Men 19-50 years
Sugars	16.4% 12g	25.4% 18.5g	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	8.75% 6.34g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.69g	% 0g	g per day for Men 19-50 years
Fiber	74.4% 28.3g	8.55% 3.25g	38g per day for Men 19-50 years
Protein	36.4% 20.4g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	5.23% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	6.35% 0.083mg	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	231% 926μg	23% 93μg	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	618% 556mg	1.8% 1.63mg	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	83% 12.4mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1008% 1209μg	2.6% 3.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Muffins, English, raisin-cinnamon (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	34.3% 343mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.86% 34.3μg	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	71.8% 5.74mg	70.3% 5.63mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	6.85% 28.8mg	420mg per day for Men 19-50 years
Manganese	72.3% 1.66mg	31.3% 0.72mg	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	82% 574mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	74% 2511mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	25% 13.7μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	23.4% 351mg	25% 374mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	20.7% 765g	1.37% 50.8g	3700g per day for Men 19-50 years

Boiled Broccoli VS Muffins, English, Raisin-cinnamon (includes Apple-cinnamon) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Broccoli or Muffins, English, raisin-cinnamon (includes apple-cinnamon)?

Lets compare vitamin content per 300 calories of Boiled Broccoli vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 300 calories of Boiled Broccoli have more Vitamin A, 3.9 times more Vitamin B2, 20.2 times more Vitamin B5, 20.8 times more Vitamin B6, 10 times more Vitamin B9, 342.3 times more Vitamin C, 32.1 times more Vitamin E and 387 times more Vitamin K than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• Both Boiled Broccoli and Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Broccoli vs Muffins, English, raisin-cinnamon (includes apple-cinnamon):

• 300 calories of Boiled Broccoli have 2.4 times more Calcium, 2.6 times more Copper, 6.3 times more Magnesium, 2.3 times more Manganese, 5 times more Phosphorus, 11.6 times more Potassium, 3.2 times more Zinc and 15.1 times more Water than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 300 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 2 times more Selenium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain similar levels of Iron and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Broccoli have 27.2 times more Omega 3, 8.7 times more Fiber and 2.1 times more Protein than Muffins, English, raisin-cinnamon (includes apple-cinnamon).
• While 300 kcal of Muffins, English, raisin-cinnamon (includes apple-cinnamon) contain 1.5 times more Sugars than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Muffins, English, raisin-cinnamon (includes apple-cinnamon) offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Muffins, English, raisin-cinnamon (includes apple-cinnamon) provide inadequate amounts of Omega 6 in 300 calories.