Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Bread, stuffing, cornbread, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%

Macro Nutrients

	Frozen Chopped Broccoli	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	12.2% 355kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	30.2% 5.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	0% 0g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	15% 5.75g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	17% 155μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	15.5% 2.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	5.8% 0.075mg	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	33.2% 133μg	48% 192μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	1.76% 1.6mg	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	16% 2.42mg	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	14.6% 17.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Calcium	11% 111mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	15.2% 0.14mg	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	20% 1.6mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	9.84% 0.23mg	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	14% 99mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	3.6% 123mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	69.6% 1044mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Bread, stuffing, cornbread, dry mix, prepared per 7 oz

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

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

• 7 ounces of Frozen Chopped Broccoli have 4.7 times more Vitamin B5, 3.4 times more Vitamin B6, 70.5 times more Vitamin C, 1.4 times more Vitamin E and 9.2 times more Vitamin K than Bread, stuffing, cornbread, dry mix, prepared.
• While 7 oz of Bread, stuffing, cornbread, dry mix, prepared contain 1.5 times more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bread, stuffing, cornbread, dry mix, prepared provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B5 and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Chopped Broccoli have 2.2 times more Calcium, 1.4 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus, 3.4 times more Potassium, 2.1 times more Zinc and 1.4 times more Water than Bread, stuffing, cornbread, dry mix, prepared.
• While 7 oz of Bread, stuffing, cornbread, dry mix, prepared contain 1.8 times more Copper, 11 times more Selenium and 21.9 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bread, stuffing, cornbread, dry mix, prepared contain similar levels of Iron 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 oz of Bread, stuffing, cornbread, dry mix, prepared contain 6.9 times more Energy, 30.3 times more Fat, 39.9 times more Saturated Fat, 83.5 times more Omega 6 and 4.6 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Bread, stuffing, cornbread, dry mix, prepared offer comparable quantities of Omega 3, Fiber and Protein per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6