Comparing Nutrients in 1 kilogram Dry Mix Bread Stuffing VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Dry Mix Bread Stuffing	12%	8%	80%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Dry Mix Bread Stuffing	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	133% 3860kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	26.4% 8.45g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	39.7% 6.75g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	114% 82.7g	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	84.2% 32g	79% 30g	38g per day for Men 19-50 years
Protein	196% 110g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Dry Mix Bread Stuffing	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	497% 5.96mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	311% 4.04mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	360% 57.7mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.6% 3.98mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	100% 1.3mg	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	420% 1680μg	168% 670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	627% 564mg	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	25.3% 3.8mg	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mix Bread Stuffing	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	97% 970mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	264% 2.38mg	42.2% 0.38mg	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	476% 38mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	258% 5.94mg	128% 2.94mg	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	201% 1410mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	72.4% 2460mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	873% 480μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	937% 14050mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	84.5% 9.3mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	1.14% 42g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mix Bread Stuffing VS Frozen Chopped Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry Mix Bread Stuffing versus 1 kg of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry Mix Bread Stuffing vs Frozen Chopped Broccoli:

• 1 kilogram of Dry Mix Bread Stuffing has 11.2 times more Vitamin B1, 4.2 times more Vitamin B2, 12.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.5 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, more Vitamin C, 3.2 times more Vitamin E and 73.7 times more Vitamin K than Dry Mix Bread Stuffing.
• Both Dry Mix Bread Stuffing and Frozen Chopped Broccoli provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Dry Mix Bread Stuffing have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Mix Bread Stuffing as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dry Mix Bread Stuffing vs Frozen Chopped Broccoli:

• 1 kilogram of Dry Mix Bread Stuffing has 1.7 times more Calcium, 6.3 times more Copper, 4.7 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 17.1 times more Selenium, 58.5 times more Sodium and 1.9 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 21.8 times more Water than Dry Mix Bread Stuffing.
• Both Dry Mix Bread Stuffing and Frozen Chopped Broccoli contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry Mix Bread Stuffing has 14.8 times more Energy, 11.7 times more Fat, 19.2 times more Saturated Fat, 21.8 times more Omega 6, 15.9 times more Carbohydrate, 6.1 times more Sugars and 3.9 times more Protein than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 2.8 times more Omega 3 than Dry Mix Bread Stuffing.
• Both Dry Mix Bread Stuffing and Frozen Chopped Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6