Comparing Nutrients in 14 ounces Broccoli VS Bread, stuffing, cornbread, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%

Macro Nutrients

	Broccoli	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Energy	4.65% 135kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	60.4% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	67% 87g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	0% 0g	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	3.72% 2.7g	NA	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	20% 11g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	38.7% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	11.6% 0.15mg	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	62.5% 250μg	96% 385μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	3.53% 3.18mg	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	20.6% 3.1mg	22.5% 3.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Calcium	18.7% 187mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	36.2% 2.9mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	19.7% 0.45mg	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	37.4% 262mg	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	139% 2088mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.58% 354g	6.96% 258g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Bread, stuffing, cornbread, dry mix, prepared:

• Raw Broccoli has 1.3 times more Vitamin B2, 9.6 times more Vitamin B5, 4.6 times more Vitamin B6, 111.5 times more Vitamin C and 11.5 times more Vitamin K than Bread, stuffing, cornbread, dry mix, prepared.
• While Bread, stuffing, cornbread, dry mix, prepared contains 2.5 times more Vitamin A, 1.6 times more Vitamin B1, 2 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Bread, stuffing, cornbread, dry mix, prepared have similar amounts of Vitamin E per 14 oz.
• Both Raw Broccoli as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Bread, stuffing, cornbread, dry mix, prepared:

• Raw Broccoli has 1.8 times more Calcium, 1.6 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 5.1 times more Potassium, 1.8 times more Zinc and 1.4 times more Water than Bread, stuffing, cornbread, dry mix, prepared.
• While Bread, stuffing, cornbread, dry mix, prepared contains 1.4 times more Copper, 1.3 times more Iron, 12.3 times more Selenium and 15.9 times more Sodium than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has more Sugars than Bread, stuffing, cornbread, dry mix, prepared.
• While Bread, stuffing, cornbread, dry mix, prepared contains 5.3 times more Energy, 23.8 times more Fat, 15.4 times more Saturated Fat, 1.9 times more Omega 3, 52.8 times more Omega 6 and 3.3 times more Carbohydrate than Raw Broccoli.
• Both Raw Broccoli and Bread, stuffing, cornbread, dry mix, prepared have similar amounts of Fiber and Protein per 14 oz.
• Both Raw Broccoli as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.