Comparing Nutrients in 14 ounces Prepared Dry Mix Stuffing Bread VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Prepared Dry Mix Stuffing Bread	6%	56%	38%
Broccoli	27%	8%	65%

Macro Nutrients

	Prepared Dry Mix Stuffing Bread	Broccoli	Recommended Dietary Allowance
Energy	26.7% 774kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	49.3% 48g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	72.7% 1.16g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.8g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	11% 8.1g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	27% 10.3g	38g per day for Men 19-50 years
Protein	19.3% 11g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Prepared Dry Mix Stuffing Bread	Broccoli	Recommended Dietary Allowance
Vitamin A	50.3% 452μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.6% 0.56mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	53.4% 0.69mg	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	36.7% 147μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	393% 354mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.5% 5.3mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Dry Mix Stuffing Bread	Broccoli	Recommended Dietary Allowance
Calcium	12% 119mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	4.95% 198μg	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	47% 3.77mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	36.2% 0.83mg	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	21.5% 151mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	85% 47μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	127% 1901mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	6.95% 257g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Prepared Dry Mix Stuffing Bread vs Broccoli:

• Bread, stuffing, dry mix, prepared has 3.7 times more Vitamin A, 2 times more Vitamin B1, 2.2 times more Vitamin B3 and 1.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 5.2 times more Vitamin B5, 4.5 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 7.7 times more Vitamin K than Bread, stuffing, dry mix, prepared.
• Both Bread, stuffing, dry mix, prepared and Raw Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Bread, stuffing, dry mix, prepared as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Prepared Dry Mix Stuffing Bread vs Broccoli:

• Bread, stuffing, dry mix, prepared has 1.3 times more Copper, 1.3 times more Iron, 4.7 times more Selenium and 14.5 times more Sodium than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 1.9 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 4.7 times more Potassium, 1.8 times more Zinc and 1.4 times more Water than Bread, stuffing, dry mix, prepared.

Comparison of macro-nutrients per 14 ounces:

• Bread, stuffing, dry mix, prepared has 5.7 times more Energy, 32.6 times more Fat, 20.3 times more Saturated Fat, 4.7 times more Omega 3, 66.5 times more Omega 6 and 2.8 times more Carbohydrate than Raw Broccoli.
• While Raw Broccoli contains 3.3 times more Fiber than Bread, stuffing, dry mix, prepared.
• Both Bread, stuffing, dry mix, prepared and Raw Broccoli have similar amounts of Sugars and Protein per 14 oz.
• Both Bread, stuffing, dry mix, prepared as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.