Comparing Nutrients in 1 pound Meatless Sausage VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Meatless Sausage	29%	59%	12%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Meatless Sausage	Boiled Broccoli	Recommended Dietary Allowance
Energy	40% 1157kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	85% 82.4g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	41.5% 13.3g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	303% 4.85g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	219% 37.2g	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	28.2% 36.7g	25% 32.6g	130g per day for Men 19-50 years
Sugars	0% 0g	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	33.4% 12.7g	39.4% 15g	38g per day for Men 19-50 years
Protein	164% 92g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Meatless Sausage	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	886% 10.6mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	317% 50.8mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	289% 3.76mg	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	29.5% 118μg	122% 490μg	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	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	63.5% 9.53mg	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 Sausage	Boiled Broccoli	Recommended Dietary Allowance
Calcium	28.6% 286mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	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	211% 17mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	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	146% 1021mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	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	269% 4028mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	60.2% 6.62mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	6.18% 229g	11% 405g	3700g per day for Men 19-50 years

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

• Meatless Sausage have 37.2 times more Vitamin B1, 3.3 times more Vitamin B2, 20.2 times more Vitamin B3, 4.1 times more Vitamin B6 and 1.4 times more Vitamin E than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 1.9 times more Vitamin B5, 4.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Meatless Sausage.
• Both Meatless Sausage as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Meatless Sausage have 1.6 times more Calcium, 4.1 times more Copper, 5.6 times more Iron, 1.7 times more Magnesium, 3.7 times more Manganese, 3.4 times more Phosphorus, 4.6 times more Selenium, 21.7 times more Sodium and 3.2 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.3 times more Potassium and 1.8 times more Water than Meatless Sausage.

Comparison of macro-nutrients per 1 pound:

• Meatless Sausage have 7.3 times more Energy, 44.3 times more Fat, 37 times more Saturated Fat, 9 times more Omega 3, 161 times more Omega 6 and 8.5 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Sugars than Meatless Sausage.
• Both Meatless Sausage and Boiled and Drained Broccoli have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Meatless Sausage as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.