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

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, plain, enriched, with ca prop (includes sourdough)	16%	7%	77%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Broccoli Raab	Recommended Dietary Allowance
Energy	15.5% 450kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	4.55% 1.45g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.4% 87.7g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	9.66% 7g	1.04% 0.75g	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	1.9% 1.37g	0.47% 0.34g	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	% 1.3g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.22g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	14% 5.36g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.08mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	26% 0.34mg	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	41% 165μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	44.5% 40mg	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	4.1% 0.62mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Broccoli Raab	Recommended Dietary Allowance
Calcium	32.3% 323mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	9.26% 0.083mg	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	99% 7.94mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	34% 0.78mg	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	26% 183mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	56.2% 843mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	2.34% 86.4g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Muffins, English, plain, enriched, with ca prop (includes sourdough) VS Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Muffins, English, plain, enriched, with ca prop (includes sourdough) versus 7 oz of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Broccoli Raab:

• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 2.9 times more Vitamin B1, 1.9 times more Vitamin B2 and 3.3 times more Vitamin B3 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 3.2 times more Vitamin B6, 11.2 times more Vitamin C, 5.2 times more Vitamin E and 186.7 times more Vitamin K than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Broccoli Raab provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have insufficient amounts of Vitamin A and Vitamin K
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Muffins, English, plain, enriched, with ca prop (includes sourdough) vs Broccoli Raab:

• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 1.5 times more Calcium, 3.2 times more Copper, 1.9 times more Iron, 1.3 times more Manganese, 1.3 times more Phosphorus, 22.4 times more Selenium, 12.9 times more Sodium and 1.4 times more Zinc than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.8 times more Potassium and 2.1 times more Water than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) and Broccoli Raab contain similar levels of Magnesium per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Muffins, English, plain, enriched, with ca prop (includes sourdough) have 10.3 times more Energy, 8.8 times more Saturated Fat, 15.5 times more Omega 6, 15.5 times more Carbohydrate, 9.3 times more Sugars, 1.3 times more Fiber and 2.8 times more Protein than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.9 times more Omega 3 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6