Comparing Nutrients in 7 ounces Bread, stuffing, cornbread, dry mix, prepared VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Bread, stuffing, cornbread, dry mix, prepared	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	12.2% 355kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	30.2% 5.14g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.4% 43.5g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	0% 0g	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	15% 5.75g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Bread, stuffing, cornbread, dry mix, prepared	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	17% 155μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.47mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	33.6% 0.44mg	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	48% 192μg	35.2% 141μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.76% 1.6mg	81.6% 73.4mg	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	11.2% 1.7mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.6% 17.5μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, stuffing, cornbread, dry mix, prepared	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	16.5% 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	23.3% 1.87mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	32.8% 0.75mg	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	9.64% 67.5mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	69.6% 1044mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	3.5% 129g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, stuffing, cornbread, dry mix, prepared VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Bread, stuffing, cornbread, dry mix, prepared versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bread, stuffing, cornbread, dry mix, prepared vs Cooked Broccoli Raab:

• 7 ounces of Bread, stuffing, cornbread, dry mix, prepared have 1.4 times more Vitamin B9 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.9 times more Vitamin A, 1.4 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 7.5 times more Vitamin B5, 5.8 times more Vitamin B6, 46.3 times more Vitamin C, 3 times more Vitamin E and 29.1 times more Vitamin K than Bread, stuffing, cornbread, dry mix, prepared.
• 7 ounces of Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B5 and Vitamin C
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bread, stuffing, cornbread, dry mix, prepared vs Cooked Broccoli Raab:

• 7 ounces of Bread, stuffing, cornbread, dry mix, prepared have 23.6 times more Selenium and 9.4 times more Sodium than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 4.5 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 2.4 times more Phosphorus, 5.5 times more Potassium, 2.3 times more Zinc and 1.4 times more Water than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Cooked Broccoli Raab contain similar levels of Copper per seven ounces.
• 7 ounces of Bread, stuffing, cornbread, dry mix, prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bread, stuffing, cornbread, dry mix, prepared have 7.2 times more Energy, 16.9 times more Fat, 19.7 times more Saturated Fat, 83.5 times more Omega 6 and 7 times more Carbohydrate than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 1.7 times more Omega 3 and 1.3 times more Protein than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared and Cooked Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6