Comparing Nutrients in 300 calories Muffins, English, mixed-grain (includes granola)VS Boiled Broccoli

Weight per 300 calories

Muffins, English, mixed-grain (includes granola)

128g

Boiled Broccoli

857g

Muffins, English, mixed-grain (includes granola) have 6.7 times more energy per 100g than Boiled Broccoli. It has above average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Muffins, English, mixed-grain (includes granola) or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Muffins, English, mixed-grain (includes granola)

15%

78%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Muffins, English, mixed-grain (includes granola)vs Boiled Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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2.37%2.3g

Fat

3.62%3.5g

2.3 gvs3.5 g

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

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0.92%0.29g

Saturated Fat

2.1%0.68g

0.29 gvs0.68 g

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

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2.3%0.037g

Omega 3

63.8%1g

0.037 gvs1 g

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

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4%0.68g

Omega 6

2.57%0.44g

0.68 gvs0.44 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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45.5%59g

Carbohydrate

47.3%61.5g

59 gvs61.5 g

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

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1.43%1.03g

Sugars

16.4%12g

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

1.03 gvs12 g

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

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Fructose

8.75%6.34g

≤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]

NA gvs6.34 g

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

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Glucose

%4.2g

NA gvs4.2 g

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

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Sucrose

%0.69g

NA gvs0.69 g

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

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9.4%3.57g

Fiber

74.4%28.3g

3.57 gvs28.3 g

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

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20.7%11.6g

Protein

36.4%20.4g

11.6 gvs20.4 g

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

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Vitamins

Muffins, English, mixed-grain (includes granola)vs Boiled Broccoli

0%0μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

0 μgvs660 μg

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

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45.7%0.55mg

Vitamin B1

45%0.54mg

Thiamine

0.55 mgvs0.54 mg

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

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30.7%0.4mg

Vitamin B2

81%1.05mg

Riboflavin

0.4 mgvs1.05 mg

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

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28.6%4.57mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

4.57 mgvs4.74 mg

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

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10.4%0.52mg

Vitamin B5

106%5.3mg

Pantothenic acid

0.52 mgvs5.3 mg

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

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3.73%0.049mg

Vitamin B6

132%1.7mg

Pyridoxine

0.049 mgvs1.7 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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25.5%102μg

Vitamin B9

231%926μg

Folates and Folic Acid

102 μgvs926 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

618%556mg

Ascorbic acid

0 mgvs556 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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0%0mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0 mgvs12.4 mg

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

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0%0μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

0 μgvs1209 μg

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

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Minerals

Muffins, English, mixed-grain (includes granola)vs Boiled Broccoli

25%250mg

Calcium

34.3%343mg

250 mgvs343 mg

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

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34.5%0.31mg

Copper

58%0.52mg

0.31 mgvs0.52 mg

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

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Fluoride

0.86%34.3μg

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

NA μgvs34.3 μg

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

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48%3.86mg

Iron

71.8%5.74mg

3.86 mgvs5.74 mg

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

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12.5%52.3mg

Magnesium

43%180mg

52.3 mgvs180 mg

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

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33.5%0.77mg

Manganese

72.3%1.66mg

0.77 mgvs1.66 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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14.8%103mg

Phosphorus

82%574mg

103 mgvs574 mg

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

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5.86%199mg

Potassium

74%2511mg

199 mgvs2511 mg

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

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59%32.6μg

Selenium

25%13.7μg

32.6 μgvs13.7 μg

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

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25.4%380mg

Sodium

23.4%351mg

380 mgvs351 mg

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

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16%1.77mg

Zinc

35%3.86mg

1.77 mgvs3.86 mg

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

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1.4%51.3g

Water

20.7%765g

51.3 gvs765 g

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

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Lets compare vitamin content per 300 calories of Muffins, English, mixed-grain (includes granola) vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 2.6 times more Vitamin B2, 10.1 times more Vitamin B5, 35.3 times more Vitamin B6, 9.1 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Muffins, English, mixed-grain (includes granola).
Both Muffins, English, mixed-grain (includes granola) and Boiled and Drained Broccoli have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
Both Muffins, English, mixed-grain (includes granola) as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Muffins, English, mixed-grain (includes granola) vs Boiled Broccoli:

Muffins, English, mixed-grain (includes granola) have 2.4 times more Selenium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.4 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 3.4 times more Magnesium, 2.2 times more Manganese, 5.6 times more Phosphorus, 12.6 times more Potassium, 2.2 times more Zinc and 14.9 times more Water than Muffins, English, mixed-grain (includes granola).
Both Muffins, English, mixed-grain (includes granola) and Boiled and Drained Broccoli have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Muffins, English, mixed-grain (includes granola) have 1.6 times more Omega 6 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.5 times more Fat, 27.6 times more Omega 3, 11.5 times more Sugars, 7.9 times more Fiber and 1.8 times more Protein than Muffins, English, mixed-grain (includes granola).
Both Muffins, English, mixed-grain (includes granola) and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Muffins, English, mixed-grain (includes granola) as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Muffins, English, mixed-grain (includes granola)VS Muffins, English, raisin-cinnamon (includes apple-cinnamon)Boiled BroccoliVS Muffins, English, raisin-cinnamon (includes apple-cinnamon)Muffins, English, mixed-grain (includes granola)VS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Muffins, English, mixed-grain (includes granola)VS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Muffins, English, mixed-grain (includes granola) or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: