Comparing Nutrients in 7 ounces Boiled Broccoli VS Keikitos (muffins), Latino bakery item

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Keikitos (muffins), Latino bakery item	6%	49%	45%

Macro Nutrients

	Boiled Broccoli	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	32% 927kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	81% 105g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	70.6% 51.2g	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	2.03% 1.47g	0% 0g	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	% 0.97g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 51g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Vitamin A	17% 153μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	NA	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	53.6% 214μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	18% 0.41mg	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	19% 133mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	5.25% 179mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	55.2% 30.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	68% 1022mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.7% 25.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Keikitos (muffins), Latino bakery item per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Keikitos (muffins), Latino bakery item to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Keikitos (muffins), Latino bakery item:

• Both Boiled and Drained Broccoli and Keikitos (muffins), Latino bakery item have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Boiled Broccoli vs Keikitos (muffins), Latino bakery item:

• 7 ounces of Boiled Broccoli have 1.8 times more Magnesium, 3.3 times more Potassium and 6.9 times more Water than Keikitos (muffins), Latino bakery item.
• While 7 oz of Keikitos (muffins), Latino bakery item contain 1.6 times more Calcium, 3.8 times more Iron, 3.8 times more Phosphorus, 9.6 times more Selenium and 12.6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Keikitos (muffins), Latino bakery item contain similar levels of Copper, Manganese and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 2.8 times more Fiber than Keikitos (muffins), Latino bakery item.
• While 7 oz of Keikitos (muffins), Latino bakery item contain 13.3 times more Energy, 61.6 times more Fat, 7.4 times more Carbohydrate, 18.6 times more Sugars and 2.9 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy