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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%

Macro Nutrients

	Broccoli	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	4.55% 1.45g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	67.4% 87.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.2g	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	10% 5.6g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	50.5% 8.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Recommended Dietary Allowance
Calcium	9.33% 93mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	29.8% 0.27mg	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% 1.45mg	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	18% 0.42mg	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	18.7% 131mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	56.2% 843mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	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 Broccoli vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Raw Broccoli has more Vitamin A, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 49.6 times more Vitamin C, 2.5 times more Vitamin E and 84.7 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 6.7 times more Vitamin B1, 2.1 times more Vitamin B2, 6.4 times more Vitamin B3, 1.5 times more Vitamin B9 and more Vitamin B12 than Raw Broccoli.
• Both Raw 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 Broccoli vs Muffins, English, plain, enriched, with ca prop (includes sourdough):

• Raw Broccoli has 2.9 times more Potassium and 2.1 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• While Muffins, English, plain, enriched, with ca prop (includes sourdough) contain 3.5 times more Calcium, 2.8 times more Copper, 5.5 times more Iron, 2.4 times more Manganese, 1.4 times more Phosphorus, 9 times more Selenium, 12.9 times more Sodium and 2.6 times more Zinc than Raw Broccoli.
• Both Raw 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:

• Raw Broccoli has 1.3 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 6.7 times more Energy, 4.6 times more Fat, 6.4 times more Saturated Fat, 9.2 times more Omega 6, 6.7 times more Carbohydrate, 2.1 times more Sugars, 1.3 times more Fiber and 3.1 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.