Comparing Nutrients in 5 ounces Muffins, English, wheat VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, wheat	15%	8%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Muffins, English, wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	11% 316kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	2.92% 2.83g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6.55% 1.1g	0.31% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	2.87% 2.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17% 6.52g	11% 4.25g	38g per day for Men 19-50 years
Protein	22% 12.3g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.76mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	19% 0.25mg	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	22.7% 91μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	108% 97mg	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	4.25% 0.64mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, wheat	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	25.2% 252mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	5.67% 0.051mg	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	51% 4.07mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	61.7% 1.4mg	15.8% 0.36mg	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	21.7% 152mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	7.75% 264mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	75.3% 41.4μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	33.4% 500mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	1.62% 60g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, wheat VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Muffins, English, wheat versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Muffins, English, wheat vs Frozen Broccoli Spears:

• 5 ounces of Muffins, English, wheat have 6 times more Vitamin B1, 2.6 times more Vitamin B2, 7.3 times more Vitamin B3 and 1.8 times more Vitamin B5 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain more Vitamin A, 2 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin C, 3 times more Vitamin E and 126.8 times more Vitamin K than Muffins, English, wheat.
• 5 ounces of Muffins, English, wheat have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Muffins, English, wheat as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Muffins, English, wheat vs Frozen Broccoli Spears:

• 5 ounces of Muffins, English, wheat have 4.3 times more Calcium, 4.1 times more Copper, 4 times more Iron, 2.3 times more Magnesium, 3.9 times more Manganese, 1.8 times more Phosphorus, 15.4 times more Selenium, 20.8 times more Sodium and 3.1 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.3 times more Potassium and 2.1 times more Water than Muffins, English, wheat.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Muffins, English, wheat have 7.7 times more Energy, 5.9 times more Fat, 21.2 times more Omega 6, 8.4 times more Carbohydrate, 1.5 times more Fiber and 2.8 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.6 times more Omega 3 than Muffins, English, wheat.
• Both Muffins, English, wheat and Frozen Broccoli Spears offer comparable quantities of Sugars per five ounces.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6