Comparing Nutrients in 100 grams Boiled Broccoli VS Muffins, English, mixed-grain (includes granola)

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Muffins, English, mixed-grain (includes granola)	15%	7%	78%

Macro Nutrients

	Boiled Broccoli	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Energy	1.2% 35kcal	8.1% 235kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	1.8% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	3.12% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	1.1% 0.81g	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	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	8.16% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	2.92% 0.038mg	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	20% 80μg	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	72% 65mg	0% 0mg	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	9.67% 1.45mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Muffins, English, mixed-grain (includes granola)	Recommended Dietary Allowance
Calcium	4% 40mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	27% 0.24mg	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	37.8% 3.02mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	9.76% 41mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	26.3% 0.6mg	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	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	4.6% 156mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	46.4% 25.5μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	1.1% 40.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Muffins, English, mixed-grain (includes granola) per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Broccoli versus 100 g of Muffins, English, mixed-grain (includes granola) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Muffins, English, mixed-grain (includes granola):

• 100 grams of Boiled Broccoli have more Vitamin A, 1.5 times more Vitamin B5, 5.3 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Muffins, English, mixed-grain (includes granola).
• While 100 g of Muffins, English, mixed-grain (includes granola) contain 6.8 times more Vitamin B1, 2.5 times more Vitamin B2 and 6.5 times more Vitamin B3 than Boiled and Drained Broccoli.
• 100 grams of Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Muffins, English, mixed-grain (includes granola) have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Broccoli vs Muffins, English, mixed-grain (includes granola):

• 100 grams of Boiled Broccoli have 1.9 times more Potassium and 2.2 times more Water than Muffins, English, mixed-grain (includes granola).
• While 100 g of Muffins, English, mixed-grain (includes granola) contain 4.9 times more Calcium, 4 times more Copper, 4.5 times more Iron, 2 times more Magnesium, 3.1 times more Manganese, 15.9 times more Selenium, 7.3 times more Sodium and 3.1 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Muffins, English, mixed-grain (includes granola) contain similar levels of Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Broccoli have 4.1 times more Omega 3 than Muffins, English, mixed-grain (includes granola).
• While 100 g of Muffins, English, mixed-grain (includes granola) contain 6.7 times more Energy, 10.4 times more Omega 6, 6.4 times more Carbohydrate and 3.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Muffins, English, mixed-grain (includes granola) offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Broccoli provide inadequate amounts of Energy and Omega 6
• 100 grams of Muffins, English, mixed-grain (includes granola) provide inadequate amounts of Omega 3