Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	13%	7%	80%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	19% 548kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	4.52% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	3.6% 1.15g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	4.95% 0.84g	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	84% 109g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	36.5% 26.5g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	11% 6.15g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	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	85.7% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.46% 0.12mg	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	42.7% 171μg	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	3.1% 2.78mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon)	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	38.6% 0.35mg	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	122% 9.72mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	62% 1.43mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	87.7% 48.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	45.2% 679mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.87% 180g	1.72% 63.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon):

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 2.1 times more Vitamin B6, 28.6 times more Vitamin C, 3.7 times more Vitamin E and 35.2 times more Vitamin K than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While 7 oz of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 9.4 times more Vitamin B1, 3 times more Vitamin B2, 9.4 times more Vitamin B3 and 1.5 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon):

• 7 ounces of Cooked Chopped Frozen Broccoli have 2.8 times more Water than Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon).
• While 7 oz of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 4.2 times more Calcium, 5.1 times more Copper, 8 times more Iron, 2.2 times more Magnesium, 3.2 times more Manganese, 2.2 times more Phosphorus, 1.4 times more Potassium, 34.7 times more Selenium, 31.1 times more Sodium and 3.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) contain 9.9 times more Energy, 18.4 times more Fat, 32.6 times more Omega 6, 10.3 times more Carbohydrate, 9.1 times more Sugars and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Muffins, English, raisin-cinnamon, toasted (includes apple-cinnamon) offer comparable quantities of Omega 3 and Fiber per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6