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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Broccoli	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	1.66% 48kcal	11% 322kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	48% 62.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	% 0.94g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.14% 4g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.67% 61.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 49.6 times more Vitamin C, 2.5 times more Vitamin E and 84.7 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 6.7 times more Vitamin B1, 2.1 times more Vitamin B2, 6.4 times more Vitamin B3, 1.5 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw Broccoli as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin D in 5 oz.

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

• Raw Broccoli has 2.9 times more Potassium and 2.1 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 3.5 times more Calcium, 2.8 times more Copper, 5.5 times more Iron, 2.4 times more Manganese, 1.4 times more Phosphorus, 9 times more Selenium, 12.9 times more Sodium and 2.6 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has 1.3 times more Omega 3 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 6.7 times more Energy, 4.6 times more Fat, 6.4 times more Saturated Fat, 9.2 times more Omega 6, 6.7 times more Carbohydrate, 2.1 times more Sugars, 1.3 times more Fiber and 3.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.