Comparing Nutrients in 1 pound Vegetarian meatloaf or patties VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Vegetarian meatloaf or patties	43%	41%	16%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Vegetarian meatloaf or patties	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	31% 894kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	20% 6.46g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	147% 2.36g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	111% 19g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	9.2% 6.67g	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	55% 21g	36% 13.6g	38g per day for Men 19-50 years
Protein	170% 95g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	340% 4.1mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.4mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	419% 5.44mg	45.4% 0.59mg	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	88.5% 354μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	454% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	202% 182mg	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	52.3% 7.85mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian meatloaf or patties	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	13% 132mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	17% 0.15mg	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	119% 9.53mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	NA	44% 1mg	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	223% 1560mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	166% 2495mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	74.2% 8.16mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	7.1% 263g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Vegetarian meatloaf or patties VS Cooked Chopped Frozen Broccoli per 1 lb

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

Lets compare vitamin content per 1 pound of Vegetarian meatloaf or patties vs Cooked Chopped Frozen Broccoli:

• 1 pound of Vegetarian meatloaf or patties has 16.4 times more Vitamin B1, 7.4 times more Vitamin B2, 21.8 times more Vitamin B3, 9.2 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin B12 and 1.3 times more Vitamin E than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C and more Vitamin K than Vegetarian meatloaf or patties.
• 1 pound of Vegetarian meatloaf or patties have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Cooked Chopped Frozen Broccoli have insufficient amounts of Vitamin B12
• Both Vegetarian meatloaf or patties as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Vegetarian meatloaf or patties vs Cooked Chopped Frozen Broccoli:

• 1 pound of Vegetarian meatloaf or patties has 20.8 times more Copper, 3.4 times more Iron, 1.4 times more Magnesium, 7 times more Phosphorus, 1.3 times more Potassium, 50 times more Sodium and 6.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.6 times more Water than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Cooked Chopped Frozen Broccoli contain similar levels of Calcium per one pound.
• Both Vegetarian meatloaf or patties as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Vegetarian meatloaf or patties has 7 times more Energy, 75 times more Fat, 79.2 times more Saturated Fat, 12.4 times more Omega 3, 318.9 times more Omega 6, 1.5 times more Carbohydrate, 1.5 times more Fiber and 6.8 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6