Comparing Nutrients in 100 grams Boiled Broccoli VS Keikitos (muffins), Latino bakery item

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Keikitos (muffins), Latino bakery item	6%	49%	45%

Macro Nutrients

	Boiled Broccoli	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Energy	1.2% 35kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	26% 25.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	NA	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	41% 53g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	35.6% 26g	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	1.02% 0.74g	0% 0g	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	% 0.49g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 26g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	NA	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	27% 108μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	72% 65mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.67% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Keikitos (muffins), Latino bakery item	Recommended Dietary Allowance
Calcium	4% 40mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	8% 0.072mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	31.6% 2.53mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	9% 0.21mg	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	9.57% 67mg	36.4% 255mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	28% 15.3μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	34.3% 515mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	4.73% 0.52mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Keikitos (muffins), Latino bakery item per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Keikitos (muffins), Latino bakery item to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Keikitos (muffins), Latino bakery item:

• Both Boiled and Drained Broccoli and Keikitos (muffins), Latino bakery item have similar amounts of vitamins per 100 g

Comparing minerals per 100 grams for Boiled Broccoli vs Keikitos (muffins), Latino bakery item:

• 100 grams of Boiled Broccoli have 1.8 times more Magnesium, 3.3 times more Potassium and 6.9 times more Water than Keikitos (muffins), Latino bakery item.
• While 100 g of Keikitos (muffins), Latino bakery item contain 1.6 times more Calcium, 3.8 times more Iron, 3.8 times more Phosphorus, 9.6 times more Selenium and 12.6 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Keikitos (muffins), Latino bakery item contain similar levels of Copper, Manganese and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 2.8 times more Fiber than Keikitos (muffins), Latino bakery item.
• While 100 g of Keikitos (muffins), Latino bakery item contain 13.3 times more Energy, 61.6 times more Fat, 7.4 times more Carbohydrate, 18.6 times more Sugars and 2.9 times more Protein than Boiled and Drained Broccoli.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy