Comparing Nutrients in 1 kilogram Meatless Frankfurter VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Meatless Frankfurter	34%	53%	13%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Meatless Frankfurter	Boiled Broccoli	Recommended Dietary Allowance
Energy	80.3% 2330kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	142% 137g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.5g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	378% 6.04g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	283% 48g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.2% 77g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	0% 0g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	103% 39g	87% 33g	38g per day for Men 19-50 years
Protein	350% 196g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Meatless Frankfurter	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	641% 8.33mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	157% 7.84mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	154% 2mg	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	195% 780μg	270% 1080μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	979% 23.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	721% 649mg	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	128% 19mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Frankfurter	Boiled Broccoli	Recommended Dietary Allowance
Calcium	33% 330mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	784% 7.06mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	176% 14mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	84.3% 1.94mg	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	491% 3440mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	135% 74μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	314% 4710mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	15.7% 580g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Meatless Frankfurter vs Boiled Broccoli:

• Meatless Frankfurter have 7 times more Vitamin B1, 6.8 times more Vitamin B2, 5.7 times more Vitamin B3, 1.3 times more Vitamin B5, more Vitamin B12 and 1.3 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Meatless Frankfurter.
• Both Meatless Frankfurter as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Meatless Frankfurter vs Boiled Broccoli:

• Meatless Frankfurter have 11.6 times more Copper, 2.1 times more Iron, 5.1 times more Phosphorus, 4.6 times more Selenium, 11.5 times more Sodium and 2.7 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3 times more Potassium and 1.5 times more Water than Meatless Frankfurter.
• Both Meatless Frankfurter and Boiled and Drained Broccoli have similar amounts of Calcium and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Meatless Frankfurter have 6.7 times more Energy, 33.5 times more Fat, 20.9 times more Saturated Fat, 5.1 times more Omega 3, 94.3 times more Omega 6 and 8.2 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Sugars than Meatless Frankfurter.
• Both Meatless Frankfurter and Boiled and Drained Broccoli have similar amounts of Carbohydrate and Fiber per 1 kg.
• Both Meatless Frankfurter as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.