Comparing Nutrients in 5 ounces Frozen Broccoli Spears VS George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	14%	12%	74%

Macro Nutrients

	Frozen Broccoli Spears	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Recommended Dietary Allowance
Energy	1.4% 41kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	7.45% 7.23g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.052g	6.22% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	79.3% 103g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	NA	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	11% 4.25g	20% 7.65g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Recommended Dietary Allowance
Vitamin A	8.98% 80.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	NA	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	33.3% 133μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	108% 97mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.8% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry	Recommended Dietary Allowance
Calcium	5.8% 58mg	NA	1000mg per day for Men 19-50 years
Copper	5.67% 0.051mg	NA	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	12.8% 1.02mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	NA	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	NA	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	12% 83.6mg	NA	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	NA	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	159% 2381mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	NA	11mg per day for Men 19-50 years
Water	3.47% 128g	0.15% 5.67g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Broccoli Spears versus 5 oz of George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Broccoli Spears vs George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry:

• Both Frozen Broccoli Spears and George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Frozen Broccoli Spears vs George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry:

• 5 ounces of Frozen Broccoli Spears have 22.6 times more Water than George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry.
• While 5 oz of George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry contain 5.3 times more Iron and 98.8 times more Sodium than Frozen Broccoli Spears.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Broccoli Spears have 25 times more Omega 3 than George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry.
• While 5 oz of George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry contain 13.4 times more Energy, 15 times more Fat, 17.3 times more Saturated Fat, 20.2 times more Omega 6, 13.6 times more Carbohydrate, 1.8 times more Fiber and 4.3 times more Protein than Frozen Broccoli Spears.
• 5 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6
• 5 ounces of George Weston Bakeries, Brownberry Sage and Onion Stuffing Mix, dry provide inadequate amounts of Omega 3