Comparing Nutrients in 300 calories English muffins, whole grain white VS Frozen Broccoli Spears

Weight per 300 calories

• English muffins, whole grain white: 122g
• Frozen Broccoli Spears: 1035g

English muffins, whole grain white have 8.4 times more energy per 100g than Frozen Broccoli Spears. It has above average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - English muffins, whole grain white or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
English muffins, whole grain white	11%	6%	83%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	English muffins, whole grain white	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.4g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	2.96% 2.14g	21% 15.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	81.7% 31g	38g per day for Men 19-50 years
Protein	15.3% 8.6g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	English muffins, whole grain white	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.27% 0.069mg	139% 1.8mg	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	21.4% 85.7μg	243% 972μg	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	0% 0mg	785% 707mg	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	2.04% 0.31mg	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.35% 2.8μg	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, whole grain white	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	17% 171mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	41.4% 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	38.7% 3.1mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	9.62% 40.4mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	NA	115% 2.65mg	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	22.2% 156mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	4.7% 159mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	38.5% 21μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	31.5% 473mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.3% 48.3g	25.3% 937g	3700g per day for Men 19-50 years

English Muffins, Whole Grain White VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - English muffins, whole grain white or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of English muffins, whole grain white vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain more Vitamin A, 2.3 times more Vitamin B1, 5.4 times more Vitamin B2, 1.9 times more Vitamin B3, 26.4 times more Vitamin B6, 11.3 times more Vitamin B9, more Vitamin C, 45.6 times more Vitamin E and 372.5 times more Vitamin K than English muffins, whole grain white.
• 300 calories of English muffins, whole grain white have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both English muffins, whole grain white as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for English muffins, whole grain white vs Frozen Broccoli Spears:

• 300 calories of English muffins, whole grain white have 2.7 times more Sodium than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.5 times more Calcium, 1.9 times more Copper, 2.4 times more Iron, 4.1 times more Magnesium, 3.9 times more Phosphorus, 16.2 times more Potassium, 3 times more Zinc and 19.4 times more Water than English muffins, whole grain white.
• Both English muffins, whole grain white and Frozen Broccoli Spears contain similar levels of Selenium per 300 calories.
• 300 calories of English muffins, whole grain white lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Broccoli Spears contain more Omega 3, 7.1 times more Sugars, 7.2 times more Fiber and 3.7 times more Protein than English muffins, whole grain white.
• Both English muffins, whole grain white and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of English muffins, whole grain white provide inadequate amounts of Omega 3
• Both English muffins, whole grain white as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.