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

Weight per 300 calories

• Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon): 109g
• Boiled Broccoli: 857g

Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 7.9 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	20% 14.5g	16.4% 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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	8.6% 3.26g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	17.2% 9.64g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.66mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.17% 0.31mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	132% 1.7mg	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	23.4% 93μg	231% 926μg	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	1.7% 1.52mg	618% 556mg	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	2.6% 0.39mg	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.26% 2.7μg	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Boiled Broccoli	Recommended Dietary Allowance
Calcium	15% 151mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	66.6% 5.33mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	7.25% 30.4mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	72.3% 1.66mg	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	16.8% 117mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	6.2% 211mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	48% 26.4μg	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	24.8% 372mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.94% 35g	20.7% 765g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Boiled and Drained Broccoli contain more Vitamin A, 4 times more Vitamin B2, 17.1 times more Vitamin B5, 25.4 times more Vitamin B6, 9.9 times more Vitamin B9, 365.6 times more Vitamin C, 31.8 times more Vitamin E and 445.1 times more Vitamin K than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) and Boiled Broccoli provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 1.9 times more Selenium than Boiled Broccoli.
• While 300 kcal of Boiled and Drained Broccoli contain 2.3 times more Calcium, 2.7 times more Copper, 5.9 times more Magnesium, 2.1 times more Manganese, 4.9 times more Phosphorus, 11.9 times more Potassium, 3.5 times more Zinc and 21.9 times more Water than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) and Boiled Broccoli contain similar levels of Iron and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have 1.2 times more Sugars than Boiled Broccoli.
• While 300 kcal of Boiled and Drained Broccoli contain 20.4 times more Omega 3, 8.7 times more Fiber and 2.1 times more Protein than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) and Boiled Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) provide inadequate amounts of Omega 3
• Both Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in 300 calories.