Comparing Nutrients in 7 ounces Muffins, English, wheat VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Muffins, English, wheat	15%	8%	77%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Muffins, English, wheat	Boiled Broccoli	Recommended Dietary Allowance
Energy	15.3% 443kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	4.1% 3.97g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.78% 0.57g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	9.16% 1.56g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	11% 14.2g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	24% 9.13g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	31% 17.3g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Muffins, English, wheat	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.3% 0.86mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.66mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	30.5% 0.4mg	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	31.8% 127μg	53.6% 214μg	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	0% 0mg	143% 129mg	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	5.95% 0.89mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, English, wheat	Boiled Broccoli	Recommended Dietary Allowance
Calcium	35.3% 353mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	71% 5.7mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	86.4% 2mg	16.7% 0.38mg	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	30.3% 212mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	46.7% 701mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.27% 84g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Muffins, English, wheat vs Boiled Broccoli:

• Muffins, English, wheat have 6.8 times more Vitamin B1, 2.4 times more Vitamin B2 and 6.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 3.2 times more Vitamin E and 176.4 times more Vitamin K than Muffins, English, wheat.
• Both Muffins, English, wheat as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Muffins, English, wheat vs Boiled Broccoli:

• Muffins, English, wheat have 4.5 times more Calcium, 2.4 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 5.2 times more Manganese, 1.6 times more Phosphorus, 18.3 times more Selenium, 8.6 times more Sodium and 2.4 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Potassium and 2.1 times more Water than Muffins, English, wheat.

Comparison of macro-nutrients per 7 ounces:

• Muffins, English, wheat have 6.4 times more Energy, 4.9 times more Fat, 15.4 times more Omega 6, 6.2 times more Carbohydrate, 1.4 times more Fiber and 3.7 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.5 times more Omega 3 than Muffins, English, wheat.
• Both Muffins, English, wheat and Boiled and Drained Broccoli have similar amounts of Sugars per 7 oz.
• Both Muffins, English, wheat as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.