Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS English muffins, whole grain white

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
English muffins, whole grain white	11%	6%	83%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	English muffins, whole grain white	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	3.6% 3.47g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	76.6% 100g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	4.8% 3.47g	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	15.7% 5.95g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	11% 6.15g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	English muffins, whole grain white	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	8.55% 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	27.8% 111μg	34.7% 139μg	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	88.4% 79.6mg	0% 0mg	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	17.5% 2.6mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	English muffins, whole grain white	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	36% 0.33mg	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	15% 1.2mg	62.8% 5.02mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	NA	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	14% 97mg	36% 252mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	51% 766mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	4.87% 180g	2.1% 78.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS English muffins, whole grain white per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of English muffins, whole grain white to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs English muffins, whole grain white:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.3 times more Vitamin B6, more Vitamin C, 5.3 times more Vitamin E and 38.3 times more Vitamin K than English muffins, whole grain white.
• While 7 oz of English muffins, whole grain white contain 4.8 times more Vitamin B1, 2.2 times more Vitamin B2 and 4.6 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and English muffins, whole grain white provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of English muffins, whole grain white have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as English muffins, whole grain white have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs English muffins, whole grain white:

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.3 times more Water than English muffins, whole grain white.
• While 7 oz of English muffins, whole grain white contain 4.2 times more Calcium, 4.8 times more Copper, 4.1 times more Iron, 2.5 times more Magnesium, 2.6 times more Phosphorus, 24.7 times more Selenium, 35.1 times more Sodium and 3.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and English muffins, whole grain white contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Omega 3 than English muffins, whole grain white.
• While 7 oz of English muffins, whole grain white contain 8.8 times more Energy, 9.4 times more Carbohydrate and 2.3 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and English muffins, whole grain white offer comparable quantities of Sugars and Fiber per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• 7 ounces of English muffins, whole grain white provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as English muffins, whole grain white provide inadequate amounts of Omega 6 in seven ounces.