Comparing Nutrients in 300 calories Broccoli Raab VS Muffins, oat bran

Weight per 300 calories

• Broccoli Raab: 1364g
• Muffins, oat bran: 111g

Muffins, oat bran have 12.3 times more energy per unit of mass than Raw Broccoli Raab, which is high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Muffins, oat bran?

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Broccoli Raab	Muffins, oat bran	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	8.48% 8.22g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	3.77% 1.2g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	12.6% 9.13g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	77% 43.2g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Muffins, oat bran	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	2.9% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	13.8% 0.18mg	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	283% 1132μg	24.7% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.46% 0.011μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	306% 275mg	0% 0mg	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	147% 22mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	12% 14.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Muffins, oat bran	Recommended Dietary Allowance
Calcium	147% 1473mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	40.7% 0.37mg	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	365% 29mg	58.3% 4.67mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	127% 2.92mg	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	142% 995mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	22.2% 12.2μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	34% 1262g	1.05% 39g	3700g per day for Men 19-50 years

Broccoli Raab VS Muffins, Oat Bran Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Muffins, oat bran?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Muffins, oat bran:

• 300 calories of Broccoli Raab have more Vitamin A, 7.6 times more Vitamin B1, 16.7 times more Vitamin B2, 35.7 times more Vitamin B3, 3.9 times more Vitamin B5, 13 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin C, 30.1 times more Vitamin E and 211.5 times more Vitamin K than Muffins, oat bran.
• 300 calories of Muffins, oat bran have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Muffins, oat bran have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Muffins, oat bran:

• 300 calories of Broccoli Raab have 21 times more Calcium, 1.6 times more Copper, 6.3 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 2.4 times more Phosphorus, 4.7 times more Potassium, 5.1 times more Zinc and 32.5 times more Water than Muffins, oat bran.
• Both Broccoli Raab and Muffins, oat bran contain similar levels of Selenium and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 5.1 times more Omega 3, 7.2 times more Fiber and 5.6 times more Protein than Muffins, oat bran.
• While 300 kcal of Muffins, oat bran contain 10.3 times more Omega 6, 1.4 times more Carbohydrate and 1.8 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Muffins, oat bran offer comparable quantities of Energy and Fat per 300 calories.
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6