Comparing Nutrients in 14 ounces Broccoli Raab VS Vegetarian meatloaf or patties

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Vegetarian meatloaf or patties	43%	41%	16%

Macro Nutrients

	Broccoli Raab	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Energy	3% 87.3kcal	27% 782kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	17.7% 5.66g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	97% 16.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.7% 11.3g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	6.57% 4.76g	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	0.93% 0.67g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	48% 18.3g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.6% 0.64mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	366% 4.76mg	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	82.4% 329μg	77.4% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	397% 9.53μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	0% 0mg	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	43% 6.43mg	45.8% 6.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	741% 889μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Calcium	43% 429mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	311% 2.8mg	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	106% 8.5mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	68% 1.57mg	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	41.4% 290mg	195% 1365mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	146% 2183mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	9.93% 367g	6.22% 230g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Vegetarian meatloaf or patties per 14 oz

Compare the macro and micronutrient content in 14 oz of Broccoli Raab versus 14 oz of Vegetarian meatloaf or patties to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Broccoli Raab vs Vegetarian meatloaf or patties:

• 14 ounces of Broccoli Raab have more Vitamin A, more Vitamin C and more Vitamin K than Vegetarian meatloaf or patties.
• While 14 oz of Vegetarian meatloaf or patties contain 5.6 times more Vitamin B1, 4.7 times more Vitamin B2, 8.2 times more Vitamin B3, 7 times more Vitamin B6 and more Vitamin B12 than Raw Broccoli Raab.
• Both Broccoli Raab and Vegetarian meatloaf or patties provide similar amounts of Vitamin B9 and Vitamin E per 14 ounces.
• 14 ounces of Broccoli Raab have insufficient amounts of Vitamin B12
• 14 ounces of Vegetarian meatloaf or patties have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Vegetarian meatloaf or patties have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Broccoli Raab vs Vegetarian meatloaf or patties:

• 14 ounces of Broccoli Raab have 3.7 times more Calcium, 1.2 times more Magnesium and 1.6 times more Water than Vegetarian meatloaf or patties.
• While 14 oz of Vegetarian meatloaf or patties contain 16.8 times more Copper, 4.7 times more Phosphorus, 16.7 times more Sodium and 2.3 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Vegetarian meatloaf or patties contain similar levels of Iron and Potassium per 14 ounces.
• Both Raw Broccoli Raab as well as Vegetarian meatloaf or patties lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Vegetarian meatloaf or patties contain 9 times more Energy, 18.4 times more Fat, 17.2 times more Saturated Fat, 2.8 times more Omega 3, 143 times more Omega 6, 2.8 times more Carbohydrate, 1.7 times more Fiber and 6.6 times more Protein than Raw Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6