Comparing Nutrients in 1 pound 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	3.44% 100kcal	31% 894kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	42% 41g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	20% 6.46g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	147% 2.36g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	111% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	28% 36.3g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	7.5% 5.44g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	55% 21g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	340% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	283% 45.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	419% 5.44mg	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	94% 376μg	88.5% 354μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	454% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	102% 92mg	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	49% 7.35mg	52.3% 7.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Calcium	49% 490mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	356% 3.2mg	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	121% 9.7mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	166% 2495mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	74.2% 8.16mg	11mg per day for Men 19-50 years
Water	11.3% 420g	7.1% 263g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Vegetarian meatloaf or patties per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Vegetarian meatloaf or patties to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Vegetarian meatloaf or patties:

• 1 pound of Broccoli Raab has more Vitamin A, more Vitamin C and more Vitamin K than Vegetarian meatloaf or patties.
• While 1 lb of Vegetarian meatloaf or patties contains 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 one pound.
• 1 pound of Broccoli Raab have insufficient amounts of Vitamin B12
• 1 pound 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 one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Vegetarian meatloaf or patties:

• 1 pound of Broccoli Raab has 3.7 times more Calcium, 1.2 times more Magnesium and 1.6 times more Water than Vegetarian meatloaf or patties.
• While 1 lb of Vegetarian meatloaf or patties contains 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 one pound.
• Both Raw Broccoli Raab as well as Vegetarian meatloaf or patties lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Vegetarian meatloaf or patties contains 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.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6