Comparing Nutrients in 14 ounces BroccoliVS English muffins, plain, unenriched, without calcium propionate (includes sourdough)

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

English muffins, plain, unenriched, without calcium propionate (includes sourdough)

13%

80%

14 oz ▼

Macro Nutrients

Broccolivs English muffins, plain, unenriched, without calcium propionate (includes sourdough)

4.65%135kcal

Energy

32%933kcal

135 kcalvs933 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.47g

Fat

7.37%7.14g

1.47 gvs7.14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.4%0.45g

Saturated Fat

3.2%1.03g

0.45 gvs1.03 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.6%0.25g

Omega 3

18.6%0.3g

0.25 gvs0.3 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.14%0.19g

Omega 6

19%3.23g

0.19 gvs3.23 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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20.3%26.4g

Carbohydrate

140%183g

26.4 gvs183 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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9.3%6.75g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.75 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.72%2.7g

Fructose

≤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]

2.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.94g

Glucose

1.94 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g

Sucrose

0.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27%10.3g

Fiber

28.2%10.7g

10.3 gvs10.7 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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20%11g

Protein

54.6%30.6g

11 gvs30.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Broccolivs English muffins, plain, unenriched, without calcium propionate (includes sourdough)

13.7%123μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

123 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23.5%0.28mg

Vitamin B1

60%0.72mg

Thiamine

0.28 mgvs0.72 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

47%0.61mg

Riboflavin

0.46 mgvs0.61 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16%2.54mg

Vitamin B3

39%6.2mg

Niacin, nicotinic acid, niacinamide

2.54 mgvs6.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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45.5%2.27mg

Vitamin B5

35.4%1.77mg

Pantothenic acid

2.27 mgvs1.77 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.4%0.69mg

Vitamin B6

13%0.17mg

Pyridoxine

0.69 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

36.7%147μg

Folates and Folic Acid

250 μgvs147 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

6.6%0.16μg

Cobalamin

0 μgvs0.16 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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393%354mg

Vitamin C

0.44%0.4mg

Ascorbic acid

354 mgvs0.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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20.6%3.1mg

Vitamin E

Tocopherols and Tocotrienols

3.1 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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336%403μg

Vitamin K

Phytomenadione or phylloquinone

403 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Broccolivs English muffins, plain, unenriched, without calcium propionate (includes sourdough)

18.7%187mg

Calcium

20.6%206mg

187 mgvs206 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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21.6%0.19mg

Copper

57%0.51mg

0.19 mgvs0.51 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.2%2.9mg

Iron

44%3.53mg

2.9 mgvs3.53 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

20%83.3mg

83.3 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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36.2%0.83mg

Manganese

61.6%1.4mg

0.83 mgvs1.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.4%262mg

Phosphorus

75.4%528mg

262 mgvs528 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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37%1254mg

Potassium

15.3%520mg

1254 mgvs520 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18%9.92μg

Selenium

9.92 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.73%131mg

Sodium

123%1842mg

131 mgvs1842 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.8%1.63mg

Zinc

25.3%2.78mg

1.63 mgvs2.78 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.58%354g

Water

4.5%167g

354 gvs167 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Broccoli vs English muffins, plain, unenriched, without calcium propionate (includes sourdough):

Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B5, 4.1 times more Vitamin B6, 1.7 times more Vitamin B9 and 892 times more Vitamin C than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
While English muffins, plain, unenriched, without calcium propionate (includes sourdough) contain 2.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3 and more Vitamin B12 than Raw Broccoli.

Comparing minerals per 14 ounces for Broccoli vs English muffins, plain, unenriched, without calcium propionate (includes sourdough):

Raw Broccoli has 2.4 times more Potassium and 2.1 times more Water than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
While English muffins, plain, unenriched, without calcium propionate (includes sourdough) contain 2.6 times more Copper, 1.7 times more Manganese, 2 times more Phosphorus, 14.1 times more Sodium and 1.7 times more Zinc than Raw Broccoli.
Both Raw Broccoli and English muffins, plain, unenriched, without calcium propionate (includes sourdough) have similar amounts of Calcium, Iron and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

English muffins, plain, unenriched, without calcium propionate (includes sourdough) contain 6.9 times more Energy, 4.9 times more Fat, 16.6 times more Omega 6, 6.9 times more Carbohydrate and 2.7 times more Protein than Raw Broccoli.
Both Raw Broccoli and English muffins, plain, unenriched, without calcium propionate (includes sourdough) have similar amounts of Omega 3 and Fiber per 14 oz.
Both Raw Broccoli as well as English muffins, plain, unenriched, without calcium propionate (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

BroccoliVS Boiled BroccoliEnglish muffins, plain, unenriched, without calcium propionate (includes sourdough)VS Boiled BroccoliBroccoliVS Pie, apple, commercially prepared, unenriched flourEnglish muffins, plain, unenriched, without calcium propionate (includes sourdough)VS Pie, apple, commercially prepared, unenriched flour

Compare Foods

Comparing Nutrients in 14 ounces BroccoliVS English muffins, plain, unenriched, without calcium propionate (includes sourdough)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: