Comparing Nutrients in 1 pound Vegetarian meatloaf or patties VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Vegetarian meatloaf or patties	43%	41%	16%
Broccoli	27%	8%	65%

Macro Nutrients

	Vegetarian meatloaf or patties	Broccoli	Recommended Dietary Allowance
Energy	31% 894kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	42% 41g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	20% 6.46g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	147% 2.36g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	111% 19g	1.3% 0.22g	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	23% 30g	130g per day for Men 19-50 years
Sugars	7.5% 5.44g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	55% 21g	31% 11.8g	38g per day for Men 19-50 years
Protein	170% 95g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	340% 4.1mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.72mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	419% 5.44mg	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian meatloaf or patties	Broccoli	Recommended Dietary Allowance
Calcium	13% 132mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	356% 3.2mg	24.7% 0.22mg	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	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	166% 2495mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	74.2% 8.16mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	7.1% 263g	11% 405g	3700g per day for Men 19-50 years

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

• Vegetarian meatloaf or patties have 12.7 times more Vitamin B1, 5.1 times more Vitamin B2, 15.6 times more Vitamin B3, 6.9 times more Vitamin B6, 1.2 times more Vitamin B9, more Vitamin B12 and 2.2 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, more Vitamin C and more Vitamin K than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties as well as Raw Broccoli have insufficient amounts of Vitamin D in 1 lb.

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

• Vegetarian meatloaf or patties have 14.4 times more Copper, 2.9 times more Iron, 5.2 times more Phosphorus, 16.7 times more Sodium and 4.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Calcium, 1.8 times more Potassium, 3.1 times more Selenium and 1.5 times more Water than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Raw Broccoli have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Vegetarian meatloaf or patties have 5.8 times more Energy, 24.3 times more Fat, 12.5 times more Saturated Fat, 8.3 times more Omega 3, 84.6 times more Omega 6, 1.2 times more Carbohydrate, 1.8 times more Fiber and 7.4 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Sugars than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.