Comparing Nutrients in 1 kilogram Frozen Broccoli Spears VS Meatless Luncheon Slices

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Meatless Luncheon Slices	38%	53%	9%

Macro Nutrients

	Frozen Broccoli Spears	Meatless Luncheon Slices	Recommended Dietary Allowance
Energy	10% 290kcal	65% 1890kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	115% 111g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	42% 13.4g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	306% 4.9g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	229% 39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	34% 44.4g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	30.6% 22g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	29% 11g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	318% 178g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Meatless Luncheon Slices	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	3333% 40mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	694% 111mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	684% 8.9mg	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	235% 940μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1667% 40μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	759% 683mg	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	90% 13.5mg	200% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Meatless Luncheon Slices	Recommended Dietary Allowance
Calcium	41% 410mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	1009% 9.1mg	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	90% 7.2mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	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	84.3% 590mg	631% 4420mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	135% 74μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	474% 7110mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	145% 16mg	11mg per day for Men 19-50 years
Water	24.5% 906g	17.6% 650g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Meatless Luncheon Slices per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Broccoli Spears versus 1 kg of Meatless Luncheon Slices to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Broccoli Spears vs Meatless Luncheon Slices:

• 1 kilogram of Frozen Broccoli Spears has more Vitamin A, more Vitamin C and more Vitamin K than Meatless Luncheon Slices.
• While 1 kg of Meatless Luncheon Slices contains 55.6 times more Vitamin B1, 2.6 times more Vitamin B2, 24 times more Vitamin B3, 5.1 times more Vitamin B6, more Vitamin B12 and 2.2 times more Vitamin E than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Meatless Luncheon Slices provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• 1 kilogram of Meatless Luncheon Slices have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Broccoli Spears as well as Meatless Luncheon Slices have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Broccoli Spears vs Meatless Luncheon Slices:

• 1 kilogram of Frozen Broccoli Spears has 1.3 times more Potassium and 1.4 times more Water than Meatless Luncheon Slices.
• While 1 kg of Meatless Luncheon Slices contains 25.2 times more Copper, 2.5 times more Iron, 1.4 times more Magnesium, 7.5 times more Phosphorus, 3.9 times more Selenium, 41.8 times more Sodium and 4.7 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Meatless Luncheon Slices contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 1.2 times more Carbohydrate and 2.7 times more Fiber than Meatless Luncheon Slices.
• While 1 kg of Meatless Luncheon Slices contains 6.5 times more Energy, 32.7 times more Fat, 25.7 times more Saturated Fat, 3.9 times more Omega 3, 105.2 times more Omega 6, 1.5 times more Sugars and 5.8 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6