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

Macros Ratio

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

Macro Nutrients

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Broccoli	Recommended Dietary Allowance
Energy	15.5% 450kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	3.46% 3.35g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	4.55% 1.45g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	0.57% 0.097g	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	10% 13g	130g per day for Men 19-50 years
Sugars	9.66% 7g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.5% 8.08mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	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	46.6% 187μg	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, plain, enriched, with ca prop (includes sourdough)	Broccoli	Recommended Dietary Allowance
Calcium	32.3% 323mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	11% 0.097mg	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	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	81% 44.5μg	9.02% 4.96μg	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	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	2.34% 86.4g	4.8% 177g	3700g per day for Men 19-50 years

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

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 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.
• While Raw Broccoli contains 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).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw Broccoli have insufficient amounts of Vitamin D in 7 oz.

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

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 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.
• While Raw Broccoli contains 2.9 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 Raw Broccoli have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Muffins, English, plain, enriched, with ca prop (includes sourdough) have 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.
• While Raw Broccoli contains 1.3 times more Omega 3 than Muffins, English, plain, enriched, with ca prop (includes sourdough).
• Both Muffins, English, plain, enriched, with ca prop (includes sourdough) as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.