Comparing Nutrients in 1 pound George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	14%	12%	74%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	61% 1769kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	64.5% 24.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	108% 60.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	45.4% 0.59mg	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	NA	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	NA	15% 150mg	1000mg per day for Men 19-50 years
Copper	NA	17% 0.15mg	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	216% 17.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	NA	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	NA	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	NA	19% 644mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	508% 7620mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	NA	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.49% 18g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry vs Cooked Chopped Frozen Broccoli:

Both George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry and Boiled Chopped Frozen Broccoli have similar amounts of vitamins per 1 lb

Comparing minerals per 1 pound for George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry vs Cooked Chopped Frozen Broccoli:

• George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry have 6.2 times more Iron and 152.7 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 22.7 times more Water than George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry.

Comparison of macro-nutrients per 1 pound:

• George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry have 13.9 times more Energy, 42.5 times more Fat, 50 times more Saturated Fat, 57.4 times more Omega 6, 13.6 times more Carbohydrate, 1.8 times more Fiber and 4.3 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.4 times more Omega 3 than George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry.
• Both George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 1 lb.