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

Macros Ratio

	Protein	Fat	Carbs
Muffins, blueberry, dry mix	5%	10%	85%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Muffins, blueberry, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	20% 581kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	6.65% 6.45g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	15.3% 2.6g	0.43% 0.073g	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% 6.07g	56g per day for Men 19-50 years

Vitamins

	Muffins, blueberry, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	26.7% 0.35mg	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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, blueberry, dry mix	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	63.4% 951mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.6% 60g	4.86% 180g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Muffins, blueberry, dry mix have 3.2 times more Vitamin B1, 2 times more Vitamin B2, 4 times more Vitamin B3 and 2.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 57 times more Vitamin A, 2.1 times more Vitamin B6, 1.8 times more Vitamin B9 and 29.7 times more Vitamin C than Muffins, blueberry, dry mix.
• 7 ounces of Muffins, blueberry, dry mix have insufficient amounts of Vitamin A
• Both Muffins, blueberry, dry mix as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Muffins, blueberry, dry mix have 2.4 times more Copper, 2.3 times more Iron, 3.7 times more Phosphorus, 1.6 times more Selenium and 28.2 times more Sodium than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.3 times more Calcium, 5.2 times more Potassium and 3 times more Water than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Frozen Broccoli Spears contain similar levels of Magnesium, Manganese and Zinc per seven ounces.
• 7 ounces of Muffins, blueberry, dry mix lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, blueberry, dry mix have 10.1 times more Energy, 9.6 times more Fat, 22.3 times more Saturated Fat, 35.3 times more Omega 6, 11.4 times more Carbohydrate and 22.3 times more Sugars than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Omega 3 and 2.1 times more Fiber than Muffins, blueberry, dry mix.
• Both Muffins, blueberry, dry mix and Frozen Broccoli Spears offer comparable quantities of Protein per seven ounces.
• 7 ounces of Muffins, blueberry, dry mix provide inadequate amounts of Omega 3
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6