Comparing Nutrients in 100 grams Muffins, wheat bran, dry mix VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Muffins, wheat bran, dry mix	7%	25%	68%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Muffins, wheat bran, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13.7% 396kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	6.75% 0.11g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	7.9% 3g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Muffins, wheat bran, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	10% 0.13mg	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	21.3% 85μg	16.8% 67μg	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	62.7% 56.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Muffins, wheat bran, dry mix	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.6% 36mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	4.22% 0.038mg	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	45% 3.6mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	12.8% 0.29mg	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	68.6% 480mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	2.47% 91g	3700g per day for Men 19-50 years

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

• Muffins, wheat bran, dry mix have 6.8 times more Vitamin B1, 2.9 times more Vitamin B2, 10.6 times more Vitamin B3, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A and more Vitamin C than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Muffins, wheat bran, dry mix vs Frozen Chopped Broccoli:

• Muffins, wheat bran, dry mix have 5.3 times more Copper, 4.4 times more Iron, 4.8 times more Magnesium, 9.1 times more Manganese, 9.6 times more Phosphorus, 6.4 times more Selenium, 29.2 times more Sodium and 3.1 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.6 times more Calcium and 19.1 times more Water than Muffins, wheat bran, dry mix.
• Both Muffins, wheat bran, dry mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Muffins, wheat bran, dry mix have 15.2 times more Energy, 41.4 times more Fat, 66.8 times more Saturated Fat, 57.9 times more Omega 6, 15.3 times more Carbohydrate and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Muffins, wheat bran, dry mix and Frozen Chopped Broccoli, Unprepared have similar amounts of Omega 3 per 100 g.
• Both Muffins, wheat bran, dry mix as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.