Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Muffins, oat bran

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Muffins, oat bran	10%	23%	67%

Macro Nutrients

	Frozen Chopped Broccoli	Muffins, oat bran	Recommended Dietary Allowance
Energy	0.9% 26kcal	9.3% 270kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	28.6% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	21.6% 3.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	37% 48.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	11.3% 8.22g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	12% 4.6g	38g per day for Men 19-50 years
Protein	5% 2.8g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Muffins, oat bran	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	12.4% 0.16mg	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	16.8% 67μg	22.3% 89μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	62.7% 56.4mg	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	8.13% 1.22mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Muffins, oat bran	Recommended Dietary Allowance
Calcium	5.6% 56mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	36.7% 0.33mg	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	10% 0.81mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	37.4% 157mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	114% 2.63mg	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	7.14% 50mg	53.7% 376mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	15% 507mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	26.2% 393mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Muffins, oat bran per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Muffins, oat bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Muffins, oat bran:

• 100 grams of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C, 1.8 times more Vitamin E and 6.2 times more Vitamin K than Muffins, oat bran.
• While 100 g of Muffins, oat bran contain 4.9 times more Vitamin B1, 3.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Muffins, oat bran provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Muffins, oat bran have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Muffins, oat bran have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Muffins, oat bran:

• 100 grams of Frozen Chopped Broccoli have 2.6 times more Water than Muffins, oat bran.
• While 100 g of Muffins, oat bran contain 8.7 times more Copper, 5.2 times more Iron, 8.7 times more Magnesium, 8.9 times more Manganese, 7.5 times more Phosphorus, 2.4 times more Potassium, 3.9 times more Selenium, 16.4 times more Sodium and 3.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Muffins, oat bran contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Muffins, oat bran contain 10.4 times more Energy, 25.5 times more Fat, 24.7 times more Saturated Fat, 4.4 times more Omega 3, 118.2 times more Omega 6, 10.1 times more Carbohydrate, 6.1 times more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6