Comparing Nutrients in 14 ounces Broccoli VS Meatless Meatballs

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Meatless Meatballs	43%	41%	16%

Macro Nutrients

	Broccoli	Meatless Meatballs	Recommended Dietary Allowance
Energy	4.65% 135kcal	27% 782kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	37% 35.7g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	17.7% 5.66g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	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	20.3% 26.4g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	6.84% 4.96g	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	3.72% 2.7g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	48% 18.3g	38g per day for Men 19-50 years
Protein	20% 11g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Meatless Meatballs	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	310% 3.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	65% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	61% 0.79mg	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	62.5% 250μg	77.4% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	248% 5.95μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	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	20.6% 3.1mg	45.8% 6.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Meatless Meatballs	Recommended Dietary Allowance
Calcium	18.7% 187mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	36.2% 2.9mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	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	37.4% 262mg	195% 1365mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	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	14.8% 1.63mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	9.58% 354g	6.22% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Meatless Meatballs:

• Raw Broccoli has more Vitamin A, more Vitamin C and more Vitamin K than Meatless Meatballs.
• While Meatless Meatballs contain 13.2 times more Vitamin B1, 1.8 times more Vitamin B2, 3.9 times more Vitamin B3, more Vitamin B12 and 2.2 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Meatless Meatballs have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Broccoli as well as Meatless Meatballs have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Meatless Meatballs:

• Raw Broccoli has 1.9 times more Calcium, 1.8 times more Potassium, 3.1 times more Selenium and 1.5 times more Water than Meatless Meatballs.
• While Meatless Meatballs contain 14.4 times more Copper, 3 times more Iron, 5.2 times more Phosphorus, 16.7 times more Sodium and 4.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Meatless Meatballs have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 1.4 times more Sugars than Meatless Meatballs.
• While Meatless Meatballs contain 5.8 times more Energy, 24.3 times more Fat, 12.5 times more Saturated Fat, 8.3 times more Omega 3, 84.6 times more Omega 6, 1.8 times more Fiber and 7.4 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Meatless Meatballs have similar amounts of Carbohydrate per 14 oz.
• Both Raw Broccoli as well as Meatless Meatballs have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.