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

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Dry Mix Cornbread Bread Stuffing	10%	10%	80%

Macro Nutrients

	Broccoli	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	117% 152g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	74.7% 28.4g	38g per day for Men 19-50 years
Protein	10% 5.6g	35.4% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	84% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	60.4% 9.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Calcium	9.33% 93mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	80.6% 6.45mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	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	7.4% 0.81mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.25% 9.13g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 3.9 times more Vitamin A, 2 times more Vitamin B5 and 25.5 times more Vitamin C than Dry Mix Cornbread Bread Stuffing .
• While Dry Mix Cornbread Bread Stuffing contains 7.2 times more Vitamin B1, 3 times more Vitamin B2, 7.6 times more Vitamin B3 and 2.8 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli and Dry Mix Cornbread Bread Stuffing have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Broccoli as well as Dry Mix Cornbread Bread Stuffing have insufficient amounts of Vitamin B12 in 7 oz.

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

• Raw Broccoli has 1.5 times more Potassium and 19.4 times more Water than Dry Mix Cornbread Bread Stuffing .
• While Dry Mix Cornbread Bread Stuffing contains 1.7 times more Calcium, 4.7 times more Copper, 4.5 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese, 1.7 times more Phosphorus, 11.8 times more Selenium, 43.3 times more Sodium and 1.8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.3 times more Omega 3 than Dry Mix Cornbread Bread Stuffing .
• While Dry Mix Cornbread Bread Stuffing contains 11.4 times more Energy, 11.4 times more Fat, 8.1 times more Saturated Fat, 20.9 times more Omega 6, 11.6 times more Carbohydrate, 7.7 times more Sugars, 5.5 times more Fiber and 3.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Dry Mix Cornbread Bread Stuffing have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.