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

Macros Ratio

	Protein	Fat	Carbs
Vegetarian meatloaf or patties	43%	41%	16%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Vegetarian meatloaf or patties	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	31% 894kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	20% 6.46g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	147% 2.36g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	111% 19g	0.83% 0.14g	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	11% 14g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	55% 21g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	170% 95g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	340% 4.1mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.4mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	419% 5.44mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian meatloaf or patties	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	13% 132mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	166% 2495mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	74.2% 8.16mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	7.1% 263g	11.2% 415g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Vegetarian meatloaf or patties versus 1 lb of Cooked Broccoli Raab 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 Broccoli Raab:

• 1 pound of Vegetarian meatloaf or patties has 5.3 times more Vitamin B1, 4.3 times more Vitamin B2, 5 times more Vitamin B3, 5.5 times more Vitamin B6 and more Vitamin B12 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, more Vitamin C, 1.5 times more Vitamin E and more Vitamin K than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Cooked Broccoli Raab provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Vegetarian meatloaf or patties have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• Both Vegetarian meatloaf or patties as well as Cooked Broccoli Raab have insufficient amounts of Vitamin D in one pound.

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

• 1 pound of Vegetarian meatloaf or patties has 9.4 times more Copper, 1.7 times more Iron, 4.2 times more Phosphorus, 9.8 times more Sodium and 3.3 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.1 times more Calcium, 1.5 times more Magnesium, 1.9 times more Potassium, 1.6 times more Selenium and 1.6 times more Water than Vegetarian meatloaf or patties.
• 1 pound of Vegetarian meatloaf or patties lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Vegetarian meatloaf or patties has 7.9 times more Energy, 17.3 times more Fat, 16 times more Saturated Fat, 2.6 times more Omega 3, 133.7 times more Omega 6, 2.6 times more Carbohydrate, 1.6 times more Fiber and 5.5 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6