Comparing Nutrients in 1 pound Meatless Luncheon Slices VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Meatless Luncheon Slices	38%	53%	9%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Meatless Luncheon Slices	Boiled Broccoli	Recommended Dietary Allowance
Energy	29.6% 857kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.4g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	19% 6.07g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	139% 2.2g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	104% 17.7g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	25% 32.6g	130g per day for Men 19-50 years
Sugars	14% 10g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	13% 5g	39.4% 15g	38g per day for Men 19-50 years
Protein	144% 80.6g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Meatless Luncheon Slices	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1512% 18mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	315% 50.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	310% 4.03mg	69.8% 0.91mg	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	113% 454μg	122% 490μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	756% 18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	327% 294mg	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	91% 13.6mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Luncheon Slices	Boiled Broccoli	Recommended Dietary Allowance
Calcium	18.6% 186mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	458% 4.1mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	102% 8.16mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	38.3% 0.88mg	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	286% 2005mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	61% 33.6μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	215% 3225mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	7.97% 295g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Meatless Luncheon Slices vs Boiled Broccoli:

• Meatless Luncheon Slices have 63.5 times more Vitamin B1, 2.5 times more Vitamin B2, 20.1 times more Vitamin B3, 4.4 times more Vitamin B6, more Vitamin B12 and 2.1 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, more Vitamin C and more Vitamin K than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Boiled and Drained Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Meatless Luncheon Slices as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Meatless Luncheon Slices vs Boiled Broccoli:

• Meatless Luncheon Slices have 14.9 times more Copper, 2.7 times more Iron, 6.6 times more Phosphorus, 4.6 times more Selenium, 17.3 times more Sodium and 3.6 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Potassium and 1.4 times more Water than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices and Boiled and Drained Broccoli have similar amounts of Calcium and Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Meatless Luncheon Slices have 5.4 times more Energy, 27.1 times more Fat, 16.9 times more Saturated Fat, 4.1 times more Omega 3, 76.4 times more Omega 6, 1.6 times more Sugars and 7.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Carbohydrate and 3 times more Fiber than Meatless Luncheon Slices.
• Both Meatless Luncheon Slices as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.