Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	3.74% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	48% 62.6g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	6.9% 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	NA	1.35% 0.98g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11% 4.25g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	5.9% 0.077mg	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	20% 79.4μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	2.83% 2.55mg	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	12.5% 1.87mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	21.3% 0.19mg	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	11% 0.86mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	31% 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	9.92% 69.5mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.48% 129g	1.67% 61.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Muffins, English, plain, enriched, with ca prop (includes sourdough) per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.4 times more Vitamin B6, 22.3 times more Vitamin C, 4.3 times more Vitamin E and 73.4 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 8.7 times more Vitamin B1, 3.1 times more Vitamin B2, 8.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• 5 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Potassium and 2.1 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 4.9 times more Calcium, 4 times more Copper, 6.6 times more Iron, 1.8 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 32 times more Selenium, 38.6 times more Sodium and 3.8 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 8.1 times more Energy, 40.7 times more Saturated Fat, 34.5 times more Omega 6, 8.3 times more Carbohydrate, 2.4 times more Sugars and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Muffins, English, plain, enriched, with ca prop (includes sourdough) offer comparable quantities of Omega 3 and Fiber per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6