Comparing Nutrients in 7 ounces Broccoli Raab VS Dry Mix Cornbread Bread Stuffing

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Dry Mix Cornbread Bread Stuffing	10%	10%	80%

Macro Nutrients

	Broccoli Raab	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	12% 2.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.35% 5.66g	117% 152g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	36% 26g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	74.7% 28.4g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Vitamin A	29% 260μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	60.4% 9.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	22.3% 0.29mg	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	41% 165μg	87% 347μg	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	44.5% 40mg	7.7% 6.95mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Calcium	21.4% 214mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	50.3% 0.45mg	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	53% 4.25mg	80.6% 6.45mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	45.6% 1.05mg	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	20.7% 145mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	107% 58.7μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	189% 2836mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	4.96% 184g	0.25% 9.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Dry Mix Cornbread Bread Stuffing per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab versus 7 oz of Dry Mix Cornbread Bread Stuffing to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Broccoli Raab vs Dry Mix Cornbread Bread Stuffing:

• 7 ounces of Broccoli Raab have 16.4 times more Vitamin A and 5.8 times more Vitamin C than Dry Mix Cornbread Bread Stuffing.
• While 7 oz of Dry Mix Cornbread Bread Stuffing contain 3.1 times more Vitamin B1, 2.7 times more Vitamin B2, 4 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Broccoli Raab.
• Both Broccoli Raab and Dry Mix Cornbread Bread Stuffing provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Dry Mix Cornbread Bread Stuffing have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Dry Mix Cornbread Bread Stuffing have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Dry Mix Cornbread Bread Stuffing:

• 7 ounces of Broccoli Raab have 1.4 times more Calcium and 20.1 times more Water than Dry Mix Cornbread Bread Stuffing.
• While 7 oz of Dry Mix Cornbread Bread Stuffing contain 5.4 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus, 29.6 times more Selenium and 43.3 times more Sodium than Raw Broccoli Raab.
• Both Broccoli Raab and Dry Mix Cornbread Bread Stuffing contain similar levels of Potassium and Zinc per seven ounces.
• 7 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 4 times more Omega 3 than Dry Mix Cornbread Bread Stuffing.
• While 7 oz of Dry Mix Cornbread Bread Stuffing contain 17.7 times more Energy, 8.6 times more Fat, 11.1 times more Saturated Fat, 35.3 times more Omega 6, 26.9 times more Carbohydrate, 34.6 times more Sugars, 5.3 times more Fiber and 3.2 times more Protein than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6