Comparing Nutrients in 5 ounces Boiled BroccoliVS English muffins, plain, unenriched, without calcium propionate (includes sourdough)

Macros Ratio

Protein Fat Carbs

Boiled Broccoli

23%

68%

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

13%

80%

5 oz ▼

Macro Nutrients

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

1.7%49.6kcal

Energy

11.5%333kcal

49.6 kcalvs333 kcal

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

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0.6%0.58g

Fat

2.63%2.55g

0.58 gvs2.55 g

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

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0.35%0.11g

Saturated Fat

1.15%0.37g

0.11 gvs0.37 g

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

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10.5%0.17g

Omega 3

6.64%0.11g

0.17 gvs0.11 g

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

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0.43%0.072g

Omega 6

6.78%1.15g

0.072 gvs1.15 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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7.83%10g

Carbohydrate

50%65.2g

10 gvs65.2 g

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

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2.7%1.97g

Sugars

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

1.97 gvsNA g

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

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1.45%1.05g

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]

1.05 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.11g

Sucrose

0.11 gvsNA g

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

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12.3%4.68g

Fiber

10%3.83g

4.68 gvs3.83 g

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

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6.02%3.37g

Protein

19.5%11g

3.37 gvs11 g

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

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Vitamins

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

12%109μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

109 μgvs0 μg

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

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7.44%0.089mg

Vitamin B1

21.4%0.26mg

Thiamine

0.089 mgvs0.26 mg

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

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13.4%0.17mg

Vitamin B2

16.8%0.22mg

Riboflavin

0.17 mgvs0.22 mg

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

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4.9%0.78mg

Vitamin B3

14%2.2mg

Niacin, nicotinic acid, niacinamide

0.78 mgvs2.2 mg

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

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17.5%0.87mg

Vitamin B5

12.6%0.63mg

Pantothenic acid

0.87 mgvs0.63 mg

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

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22%0.28mg

Vitamin B6

4.7%0.061mg

Pyridoxine

0.28 mgvs0.061 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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38.3%153μg

Vitamin B9

13%52.4μg

Folates and Folic Acid

153 μgvs52.4 μg

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

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0%0μg

Vitamin B12

2.36%0.057μg

Cobalamin

0 μgvs0.057 μg

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

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102%92mg

Vitamin C

0.16%0.14mg

Ascorbic acid

92 mgvs0.14 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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13.7%2.06mg

Vitamin E

Tocopherols and Tocotrienols

2.06 mgvsNA mg

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

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167%200μg

Vitamin K

Phytomenadione or phylloquinone

200 μgvsNA μg

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

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Minerals

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

5.67%56.7mg

Calcium

7.37%73.7mg

56.7 mgvs73.7 mg

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

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9.6%0.086mg

Copper

20.3%0.18mg

0.086 mgvs0.18 mg

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

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0.14%5.67μg

Fluoride

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

5.67 μgvsNA μg

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

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12%0.95mg

Iron

15.8%1.26mg

0.95 mgvs1.26 mg

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

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7.1%29.8mg

Magnesium

7.1%29.8mg

29.8 mgvs29.8 mg

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

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12%0.27mg

Manganese

22%0.51mg

0.27 mgvs0.51 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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13.6%95mg

Phosphorus

27%189mg

95 mgvs189 mg

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

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12.2%415mg

Potassium

5.46%186mg

415 mgvs186 mg

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

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4.12%2.27μg

Selenium

2.27 μgvsNA μg

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

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3.87%58mg

Sodium

44%658mg

58 mgvs658 mg

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

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5.8%0.64mg

Zinc

9.02%0.99mg

0.64 mgvs0.99 mg

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

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3.4%127g

Water

1.6%59.7g

127 gvs59.7 g

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

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Lets compare vitamin content per 5 ounces of Boiled Broccoli vs English muffins, plain, unenriched, without calcium propionate (includes sourdough):

Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B5, 4.7 times more Vitamin B6, 2.9 times more Vitamin B9 and 649 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 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3 and more Vitamin B12 than Boiled and Drained Broccoli.

Comparing minerals per 5 ounces for Boiled Broccoli vs English muffins, plain, unenriched, without calcium propionate (includes sourdough):

Boiled and Drained Broccoli has 2.2 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 1.3 times more Calcium, 2.1 times more Copper, 1.3 times more Iron, 1.8 times more Manganese, 2 times more Phosphorus, 11.3 times more Sodium and 1.6 times more Zinc than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli and English muffins, plain, unenriched, without calcium propionate (includes sourdough) have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Boiled and Drained Broccoli has 1.6 times more Omega 3 and 1.2 times more Fiber than English muffins, plain, unenriched, without calcium propionate (includes sourdough).
While English muffins, plain, unenriched, without calcium propionate (includes sourdough) contain 6.7 times more Energy, 4.4 times more Fat, 15.9 times more Omega 6, 6.4 times more Carbohydrate and 3.2 times more Protein than Boiled and Drained Broccoli.
Both Boiled and Drained Broccoli as well as English muffins, plain, unenriched, without calcium propionate (includes sourdough) have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Boiled BroccoliVS Frozen Chopped BroccoliEnglish muffins, plain, unenriched, without calcium propionate (includes sourdough)VS Frozen Chopped BroccoliBoiled BroccoliVS 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 5 ounces Boiled BroccoliVS English muffins, plain, unenriched, without calcium propionate (includes sourdough)

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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