Comparing Nutrients in 500 calories Keikitos (muffins), Latino bakery itemVS Boiled Broccoli

Weight per 500 calories

Keikitos (muffins), Latino bakery item

107g

Boiled Broccoli

1429g

Keikitos (muffins), Latino bakery item have 13.3 times more energy per 100g than Boiled Broccoli. It has very high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 500 calories - Keikitos (muffins), Latino bakery item or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Keikitos (muffins), Latino bakery item

49%

45%

Boiled Broccoli

23%

68%

500 kcal ▼

Macro Nutrients

Keikitos (muffins), Latino bakery itemvs Boiled Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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28%27g

Fat

6.04%5.86g

27 gvs5.86 g

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

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Saturated Fat

3.53%1.13g

NA gvs1.13 g

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

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Omega 3

106%1.7g

NA gvs1.7 g

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

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Omega 6

4.3%0.73g

NA gvs0.73 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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43.8%57g

Carbohydrate

79%103g

57 gvs103 g

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

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38%27.6g

Sugars

27.4%20g

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

27.6 gvs20 g

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

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0%0g

Fructose

14.6%10.6g

≤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]

0 gvs10.6 g

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

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%0g

Glucose

%7g

0 gvs7 g

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

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%27.6g

Sucrose

%1.14g

27.6 gvs1.14 g

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

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3.4%1.3g

Fiber

124%47g

1.3 gvs47 g

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

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13%7.3g

Protein

60.7%34g

7.3 gvs34 g

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

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Vitamins

Keikitos (muffins), Latino bakery itemvs Boiled Broccoli

Vitamin A

122%1100μg

RAE, retinol activity equivalents

NA μgvs1100 μg

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

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Vitamin B1

75%0.9mg

Thiamine

NA mgvs0.9 mg

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

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Vitamin B2

135%1.76mg

Riboflavin

NA mgvs1.76 mg

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

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Vitamin B3

49.4%7.9mg

Niacin, nicotinic acid, niacinamide

NA mgvs7.9 mg

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

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Vitamin B5

176%8.8mg

Pantothenic acid

NA mgvs8.8 mg

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

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Vitamin B6

220%2.86mg

Pyridoxine

NA mgvs2.86 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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Vitamin B9

386%1543μg

Folates and Folic Acid

NA μgvs1543 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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Vitamin C

1030%927mg

Ascorbic acid

NA mgvs927 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

138%20.7mg

Tocopherols and Tocotrienols

NA mgvs20.7 mg

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

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Vitamin K

1680%2016μg

Phytomenadione or phylloquinone

NA μgvs2016 μg

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

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Minerals

Keikitos (muffins), Latino bakery itemvs Boiled Broccoli

6.75%67.5mg

Calcium

57%571mg

67.5 mgvs571 mg

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

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8.57%0.077mg

Copper

97%0.87mg

0.077 mgvs0.87 mg

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

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Fluoride

1.43%57μg

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

NA μgvs57 μg

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

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34%2.7mg

Iron

120%9.57mg

2.7 mgvs9.57 mg

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

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3.06%13mg

Magnesium

71.4%300mg

13 mgvs300 mg

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

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9.64%0.22mg

Manganese

120%2.77mg

0.22 mgvs2.77 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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39%273mg

Phosphorus

137%957mg

273 mgvs957 mg

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

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2.83%96mg

Potassium

123%4186mg

96 mgvs4186 mg

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

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29.8%16.4μg

Selenium

41.6%23μg

16.4 μgvs23 μg

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

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36.8%551mg

Sodium

39%586mg

551 mgvs586 mg

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

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5.06%0.56mg

Zinc

58.4%6.43mg

0.56 mgvs6.43 mg

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

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0.38%14g

Water

34.5%1275g

14 gvs1275 g

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

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Lets compare vitamin content per 500 calories of Keikitos (muffins), Latino bakery item vs Boiled Broccoli:

Both Keikitos (muffins), Latino bakery item and Boiled and Drained Broccoli have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Keikitos (muffins), Latino bakery item vs Boiled Broccoli:

Boiled and Drained Broccoli contains 8.5 times more Calcium, 11.3 times more Copper, 3.5 times more Iron, 23.4 times more Magnesium, 12.5 times more Manganese, 3.5 times more Phosphorus, 43.4 times more Potassium, 1.4 times more Selenium, 11.5 times more Zinc and 91.7 times more Water than Keikitos (muffins), Latino bakery item.
Both Keikitos (muffins), Latino bakery item and Boiled and Drained Broccoli have similar amounts of Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Keikitos (muffins), Latino bakery item have 4.6 times more Fat and 1.4 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.8 times more Carbohydrate, more Fructose, 36.7 times more Fiber and 4.7 times more Protein than Keikitos (muffins), Latino bakery item.
Both Keikitos (muffins), Latino bakery item and Boiled and Drained Broccoli have similar amounts of Energy per 500 kcal.
Both Keikitos (muffins), Latino bakery item as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Keikitos (muffins), Latino bakery itemVS Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked styleBoiled BroccoliVS Cake, pound, Bimbo Bakeries USA, Panque Casero, home baked styleKeikitos (muffins), Latino bakery itemVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 500 calories Keikitos (muffins), Latino bakery itemVS Boiled Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Keikitos (muffins), Latino bakery item or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: