Comparing Nutrients in 7 ounces Boiled Broccoli VS Muffins, English, plain, enriched, with ca prop (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Boiled Broccoli	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	4.55% 1.45g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	67.4% 87.7g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	9.66% 7g	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	1.9% 1.37g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	50.5% 8.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	8.24% 0.11mg	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	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	3.97% 3.57mg	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	19% 2.88mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	29.8% 0.27mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	43.6% 1mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	56.2% 843mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.8% 177g	2.34% 86.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Boiled and Drained Broccoli has more Vitamin A, 1.7 times more Vitamin B5, 3.7 times more Vitamin B6, 36.1 times more Vitamin C, 4.7 times more Vitamin E and 117.6 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 7.6 times more Vitamin B1, 2 times more Vitamin B2, 7.4 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Vitamin B9 per 7 oz.
• Both Boiled and Drained Broccoli as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Boiled and Drained Broccoli has 2.7 times more Potassium and 2 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 4.1 times more Calcium, 2.2 times more Copper, 6 times more Iron, 2.6 times more Manganese, 1.4 times more Phosphorus, 14 times more Selenium, 10.4 times more Sodium and 2.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 2.5 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 6.5 times more Energy, 4.1 times more Fat, 9.3 times more Saturated Fat, 8.8 times more Omega 6, 6.2 times more Carbohydrate, 2.5 times more Sugars and 3.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Muffins, English, plain, enriched, with ca prop (includes sourdough) have similar amounts of Fructose and Fiber per 7 oz.
• Both Boiled and Drained Broccoli as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.