Comparing Nutrients in 7 ounces Boiled Broccoli VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	15%	7%	78%

Macro Nutrients

	Boiled Broccoli	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	4.13% 4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	9.7% 1.65g	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	80.4% 104g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	9.5% 6.9g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Muffins, English, plain, toasted, enriched, with calcium propionate (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	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	10.2% 0.13mg	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	59% 236μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	3.75% 3.37mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough)	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	35.3% 0.32mg	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	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	54.4% 1.25mg	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	30.3% 212mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	63% 947mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.77% 65.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Boiled Broccoli have more Vitamin A, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 38.2 times more Vitamin C, 4 times more Vitamin E and 100.8 times more Vitamin K than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 7 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 8.6 times more Vitamin B1, 2.3 times more Vitamin B2, 9 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Boiled Broccoli have 2.3 times more Potassium and 2.7 times more Water than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 7 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 4.9 times more Calcium, 2.6 times more Copper, 6.9 times more Iron, 1.3 times more Magnesium, 3.2 times more Manganese, 1.6 times more Phosphorus, 16.4 times more Selenium, 11.6 times more Sodium and 3.1 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.3 times more Omega 3 than Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough).
• While 7 oz of Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) contain 7.7 times more Energy, 4.9 times more Fat, 16.3 times more Omega 6, 7.3 times more Carbohydrate, 2.5 times more Sugars and 4.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Muffins, English, plain, toasted, enriched, with calcium propionate (includes sourdough) offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6