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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	11% 322kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.74% 0.64g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2.64% 1.9g	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	1.35% 0.98g	1.62% 1.18g	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	% 0.94g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	11% 4.25g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.3% 0.35mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	14% 0.18mg	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	33.3% 133μg	23.7% 95μg	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	2.83% 2.55mg	89% 80mg	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	2.93% 0.44mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	23% 231mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	6% 0.054mg	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	71% 5.67mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	18% 0.42mg	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	18.6% 130mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	4.54% 155mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	40% 602mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	1.67% 61.7g	3.5% 130g	3700g per day for Men 19-50 years

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

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 9 times more Vitamin B1, 2.6 times more Vitamin B2, 8.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 2.4 times more Vitamin B6, 31.3 times more Vitamin C, 3.9 times more Vitamin E and 67.6 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in 5 oz.

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

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2.9 times more Calcium, 3.6 times more Copper, 4.9 times more Iron, 1.3 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 8 times more Selenium, 17.7 times more Sodium and 2.2 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Potassium and 2.1 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).

Comparison of macro-nutrients per 5 ounces:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 8.7 times more Energy, 5.8 times more Fat, 16.7 times more Saturated Fat, 14.5 times more Omega 6, 9.2 times more Carbohydrate, 2.6 times more Sugars and 3.2 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.2 times more Omega 3 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Frozen Chopped Broccoli, Unprepared have similar amounts of Fructose and Fiber per 5 oz.
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.