Comparing Nutrients in 5 ounces English muffins, plain, enriched, without calcium propionate(includes sourdough) VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
English muffins, plain, enriched, without calcium propionate(includes sourdough)	13%	7%	80%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Broccoli Raab	Recommended Dietary Allowance
Energy	11.5% 333kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65.2g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	10% 3.83g	10% 3.83g	38g per day for Men 19-50 years
Protein	19.5% 11g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	18.6% 0.24mg	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	26.2% 105μg	29.4% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.36% 0.057μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	32% 28.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	English muffins, plain, enriched, without calcium propionate(includes sourdough)	Broccoli Raab	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	6.6% 0.06mg	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	44.3% 3.54mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	24.3% 0.56mg	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	27% 189mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	5.46% 186mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	44% 658mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: English muffins, plain, enriched, without calcium propionate(includes sourdough) VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of English muffins, plain, enriched, without calcium propionate(includes sourdough) versus 5 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) vs Broccoli Raab:

• 5 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) have 2.7 times more Vitamin B1, 2.2 times more Vitamin B2, 3.2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 4 times more Vitamin B6 and more Vitamin C than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• Both English muffins, plain, enriched, without calcium propionate(includes sourdough) and Broccoli Raab provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) have insufficient amounts of Vitamin A and Vitamin C
• Both English muffins, plain, enriched, without calcium propionate(includes sourdough) as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for English muffins, plain, enriched, without calcium propionate(includes sourdough) vs Broccoli Raab:

• 5 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) have 3.1 times more Copper, 1.8 times more Phosphorus and 14.1 times more Sodium than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.1 times more Calcium, 1.5 times more Potassium and 2.2 times more Water than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• Both English muffins, plain, enriched, without calcium propionate(includes sourdough) and Broccoli Raab contain similar levels of Iron, Magnesium, Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of English muffins, plain, enriched, without calcium propionate(includes sourdough) have 10.7 times more Energy, 28 times more Omega 6, 16.1 times more Carbohydrate and 2.4 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.5 times more Omega 3 than English muffins, plain, enriched, without calcium propionate(includes sourdough).
• Both English muffins, plain, enriched, without calcium propionate(includes sourdough) and Broccoli Raab offer comparable quantities of Fiber per five ounces.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6