Comparing Nutrients in 5 ounces Boiled Broccoli VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%

Macro Nutrients

	Boiled Broccoli	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	13% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.36% 0.76g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	7.9% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	6.94% 1.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	57.4% 74.6g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	6.8% 4.9g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	44.2% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	7.3% 0.095mg	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	38.3% 153μg	42% 169μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.95% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	2.68% 2.4mg	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	13.7% 2.06mg	3.4% 0.51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	28% 279mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	39% 0.89mg	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	13.6% 95mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	5.38% 183mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	67.8% 37.3μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.4% 127g	1.26% 46.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• Boiled and Drained Broccoli has more Vitamin A, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 38.2 times more Vitamin C, 4 times more Vitamin E and 100.8 times more Vitamin K than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 8.6 times more Vitamin B1, 2.3 times more Vitamin B2, 9 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have similar amounts of Vitamin B9 per 5 oz.
• Both Boiled and Drained Broccoli as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough):

• Boiled and Drained Broccoli has 2.3 times more Potassium and 2.7 times more Water than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 4.9 times more Calcium, 2.6 times more Copper, 6.9 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese, 1.6 times more Phosphorus, 16.4 times more Selenium, 11.6 times more Sodium and 3.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 1.3 times more Omega 3 than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 7.7 times more Energy, 4.9 times more Fat, 6.7 times more Saturated Fat, 16.3 times more Omega 6, 7.3 times more Carbohydrate, 2.5 times more Sugars and 4.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have similar amounts of Fiber per 5 oz.
• Both Boiled and Drained Broccoli as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.