Comparing Nutrients in 300 calories George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry VS Boiled Broccoli

Weight per 300 calories

• George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry: 77g
• Boiled Broccoli: 857g

George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry have 11.1 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	14%	12%	74%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.04% 3.92g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	0.24% 0.004g	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	11% 4.15g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	NA	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	132% 1.7mg	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	231% 926μg	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	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Boiled Broccoli	Recommended Dietary Allowance
Calcium	NA	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	NA	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	36.6% 2.93mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	NA	43% 180mg	420mg per day for Men 19-50 years
Manganese	NA	72.3% 1.66mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	NA	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	NA	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	86% 1292mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	NA	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry vs Boiled Broccoli:

Both George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry and Boiled and Drained Broccoli have similar amounts of vitamins per 300 kcal

Comparing minerals per 300 calories for George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry vs Boiled Broccoli:

• George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry have 3.7 times more Sodium than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Iron and 248.6 times more Water than George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry.

Comparison of macro-nutrients per 300 calories:

• George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry have 1.3 times more Omega 6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 265.2 times more Omega 3, 6.8 times more Fiber and 2 times more Protein than George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry.
• Both George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry and Boiled and Drained Broccoli have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 300 kcal.