Comparing Nutrients in 1 kilogram Bread, stuffing, cornbread, dry mix, prepared VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Bread, stuffing, cornbread, dry mix, prepared	Boiled Broccoli	Recommended Dietary Allowance
Energy	61.7% 1790kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	152% 26g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	0% 0g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	76.3% 29g	87% 33g	38g per day for Men 19-50 years
Protein	51.8% 29g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Bread, stuffing, cornbread, dry mix, prepared	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	86.7% 780μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	154% 2mg	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	243% 970μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.9% 8mg	721% 649mg	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	56.7% 8.5mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.3% 88μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, stuffing, cornbread, dry mix, prepared	Boiled Broccoli	Recommended Dietary Allowance
Calcium	26% 260mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	118% 9.4mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	84.3% 1.94mg	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	48.6% 340mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	558% 307μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	351% 5260mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	17.5% 649g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared vs Boiled Broccoli:

• Bread, stuffing, cornbread, dry mix, prepared has 1.9 times more Vitamin B1 and 2.3 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Vitamin B2, 10.3 times more Vitamin B5, 5.3 times more Vitamin B6, 81.1 times more Vitamin C, 1.7 times more Vitamin E and 16 times more Vitamin K than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Boiled and Drained Broccoli have similar amounts of Vitamin A and Vitamin B9 per 1 kg.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bread, stuffing, cornbread, dry mix, prepared vs Boiled Broccoli:

• Bread, stuffing, cornbread, dry mix, prepared has 1.4 times more Iron, 19.2 times more Selenium and 12.8 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 1.6 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 4.7 times more Potassium, 2 times more Zinc and 1.4 times more Water than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Boiled and Drained Broccoli have similar amounts of Copper per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Bread, stuffing, cornbread, dry mix, prepared has 5.1 times more Energy, 21.5 times more Fat, 22.2 times more Saturated Fat, 50.7 times more Omega 6, 3.1 times more Carbohydrate and 1.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Sugars than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Boiled and Drained Broccoli have similar amounts of Omega 3 and Fiber per 1 kg.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.