Comparing Nutrients in 14 ounces Broccoli VS Dry Mix Bread Stuffing

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dry Mix Bread Stuffing	12%	8%	80%

Macro Nutrients

	Broccoli	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Energy	4.65% 135kcal	53% 1532kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	9.18% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	15.8% 2.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	233% 302g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	45.3% 33g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	20% 11g	78% 43.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	197% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	46.4% 0.6mg	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	167% 667μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	0% 0mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry Mix Bread Stuffing	Recommended Dietary Allowance
Calcium	18.7% 187mg	38.5% 385mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	105% 0.94mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	103% 2.36mg	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	80% 560mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	28.7% 976mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	346% 191μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	372% 5576mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.4 times more Vitamin B5, more Vitamin C, 2.1 times more Vitamin E and 92.4 times more Vitamin K than Dry Mix Bread Stuffing.
• While Dry Mix Bread Stuffing contains 8.4 times more Vitamin B1, 3.5 times more Vitamin B2, 9 times more Vitamin B3 and 2.7 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Dry Mix Bread Stuffing have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Broccoli as well as Dry Mix Bread Stuffing have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Broccoli has 1.3 times more Potassium and 21.3 times more Water than Dry Mix Bread Stuffing.
• While Dry Mix Bread Stuffing contains 2.1 times more Calcium, 4.9 times more Copper, 5.2 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 19.2 times more Selenium, 42.6 times more Sodium and 2.3 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.7 times more Omega 3 than Dry Mix Bread Stuffing.
• While Dry Mix Bread Stuffing contains 11.4 times more Energy, 9.2 times more Fat, 7.4 times more Saturated Fat, 13.8 times more Omega 6, 11.5 times more Carbohydrate, 4.9 times more Sugars and 3.9 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Dry Mix Bread Stuffing have similar amounts of Fiber per 14 oz.
• Both Raw Broccoli as well as Dry Mix Bread Stuffing have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.