Comparing Nutrients in 1 pound Boiled Spears Frozen Broccoli VS Meatless Sausage

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Meatless Sausage	29%	59%	12%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Meatless Sausage	Recommended Dietary Allowance
Energy	4.38% 127kcal	40% 1157kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	85% 82.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	41.5% 13.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	303% 4.85g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	219% 37.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	28.2% 36.7g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	0% 0g	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	36% 13.6g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	25% 14g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Meatless Sausage	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	886% 10.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	140% 1.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	317% 50.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	289% 3.76mg	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	34% 136μg	29.5% 118μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	202% 182mg	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	40% 6mg	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Meatless Sausage	Recommended Dietary Allowance
Calcium	23% 231mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	126% 1.13mg	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	34.6% 2.77mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	143% 3.3mg	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	35.6% 249mg	146% 1021mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	31% 1048mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.6μg	61% 33.6μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	269% 4028mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	11% 411g	6.18% 229g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Meatless Sausage per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Spears Frozen Broccoli vs Meatless Sausage:

• 1 pound of Boiled Spears Frozen Broccoli has more Vitamin A, more Vitamin C and more Vitamin K than Meatless Sausage.
• While 1 lb of Meatless Sausage contains 42.6 times more Vitamin B1, 5 times more Vitamin B2, 24.4 times more Vitamin B3, 6.4 times more Vitamin B6 and 1.6 times more Vitamin E than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Meatless Sausage provide similar amounts of Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Meatless Sausage have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Meatless Sausage have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Spears Frozen Broccoli vs Meatless Sausage:

• 1 pound of Boiled Spears Frozen Broccoli has 1.8 times more Water than Meatless Sausage.
• While 1 lb of Meatless Sausage contains 5.8 times more Copper, 6.1 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 4.1 times more Phosphorus, 1.3 times more Potassium, 3.9 times more Selenium, 37 times more Sodium and 4.9 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Meatless Sausage contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Spears Frozen Broccoli has more Sugars than Meatless Sausage.
• While 1 lb of Meatless Sausage contains 9.1 times more Energy, 165.1 times more Fat, 162.6 times more Saturated Fat, 25.5 times more Omega 3, 631.5 times more Omega 6, 1.5 times more Carbohydrate and 6.5 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Meatless Sausage offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6