Comparing Nutrients in 7 ounces Muffins, blueberry, dry mix VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Muffins, blueberry, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	20% 581kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	89.6% 65g	4.02% 2.9g	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	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	7.3% 2.78g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	20% 0.26mg	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	26.3% 105μg	27.8% 111μg	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	5.07% 4.56mg	88.4% 79.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, blueberry, dry mix	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	7.5% 0.067mg	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	40% 3.2mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	19.2% 0.44mg	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	62.4% 437mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	63.4% 951mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.6% 60g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, blueberry, dry mix VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Muffins, blueberry, dry mix versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Muffins, blueberry, dry mix vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Muffins, blueberry, dry mix have 4.2 times more Vitamin B1, 2.9 times more Vitamin B2, 4.1 times more Vitamin B3 and 2 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 51 times more Vitamin A, 1.6 times more Vitamin B6 and 17.4 times more Vitamin C than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Muffins, blueberry, dry mix have insufficient amounts of Vitamin A
• Both Muffins, blueberry, dry mix as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Muffins, blueberry, dry mix vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Muffins, blueberry, dry mix have 2.6 times more Copper, 2.7 times more Iron, 1.2 times more Manganese, 4.5 times more Phosphorus, 4.4 times more Selenium and 43.5 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.8 times more Calcium, 3 times more Potassium and 3 times more Water than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Cooked Chopped Frozen Broccoli contain similar levels of Magnesium and Zinc per seven ounces.
• 7 ounces of Muffins, blueberry, dry mix lack sufficient amounts of Calcium and Potassium
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, blueberry, dry mix have 10.5 times more Energy, 27.1 times more Fat, 64.5 times more Saturated Fat, 100.5 times more Omega 6, 11.4 times more Carbohydrate and 22.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Omega 3 and 2.1 times more Fiber than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Cooked Chopped Frozen Broccoli offer comparable quantities of Protein per seven ounces.
• 7 ounces of Muffins, blueberry, dry mix provide inadequate amounts of Omega 3
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6