Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Muffins, oat bran

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Frozen Broccoli Spears	Muffins, oat bran	Recommended Dietary Allowance
Energy	2% 57.5kcal	18.5% 536kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	6.74% 2.16g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	42.8% 7.27g	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	73.7% 96g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	22.5% 16.3g	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	24% 9.13g	38g per day for Men 19-50 years
Protein	11% 6.07g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Muffins, oat bran	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	5.2% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	24.6% 0.32mg	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	46.6% 187μg	44% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	151% 136mg	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	18% 2.68mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Muffins, oat bran	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	72.8% 0.65mg	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	18% 1.43mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	74% 312mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	227% 5.2mg	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	16.7% 117mg	107% 746mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	29.6% 1006mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	4.86% 180g	1.88% 69.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Muffins, oat bran per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Muffins, oat bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Muffins, oat bran:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, more Vitamin C, 2 times more Vitamin E and 7.8 times more Vitamin K than Muffins, oat bran.
• While 7 oz of Muffins, oat bran contain 3.6 times more Vitamin B1 and 4.2 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Muffins, oat bran provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Muffins, oat bran have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Broccoli Spears as well as Muffins, oat bran have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Muffins, oat bran:

• 7 ounces of Frozen Broccoli Spears have 2.6 times more Water than Muffins, oat bran.
• While 7 oz of Muffins, oat bran contain 1.5 times more Calcium, 9.2 times more Copper, 5.8 times more Iron, 9.8 times more Magnesium, 10.3 times more Manganese, 6.4 times more Phosphorus, 2 times more Potassium, 5.8 times more Selenium, 23.1 times more Sodium and 5.4 times more Zinc than Frozen Broccoli Spears.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Muffins, oat bran contain 9.3 times more Energy, 21.8 times more Fat, 20.9 times more Saturated Fat, 3.7 times more Omega 3, 99 times more Omega 6, 9 times more Carbohydrate, 5.6 times more Sugars, 1.5 times more Fiber and 2.3 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6