Comparing Nutrients in 500 calories Vegetarian meatloaf or patties VS Cooked Chopped Frozen Broccoli

Weight per 500 calories

• Vegetarian meatloaf or patties: 254g
• Cooked Chopped Frozen Broccoli: 1786g

Vegetarian meatloaf or patties have 7 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has above average energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Discover which food has more nutrients per 500 calories - Vegetarian meatloaf or patties or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 23g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	82.5% 1.3g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	62% 10.5g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.6% 20.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	4.2% 3.05g	36.2% 26.3g	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	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	30.7% 11.7g	141% 53.6g	38g per day for Men 19-50 years
Protein	95% 53.3g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	159% 25.4mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.05mg	179% 2.32mg	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	49.5% 198μg	250% 1000μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	254% 6.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	796% 716mg	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	29.3% 4.4mg	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vegetarian meatloaf or patties	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.36% 73.6mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	67.5% 0.61mg	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	66.6% 5.33mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	11% 45.7mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	NA	173% 4mg	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	125% 873mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	93% 1396mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.57mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	3.98% 147g	43.8% 1620g	3700g per day for Men 19-50 years

Vegetarian Meatloaf Or Patties VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Vegetarian meatloaf or patties or Cooked Chopped Frozen Broccoli?

Lets compare vitamin content per 500 calories of Vegetarian meatloaf or patties vs Cooked Chopped Frozen Broccoli:

• 500 calories of Vegetarian meatloaf or patties have 2.3 times more Vitamin B1, 3.1 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin B12 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain more Vitamin A, 5.1 times more Vitamin B9, more Vitamin C, 5.4 times more Vitamin E and more Vitamin K than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Vegetarian meatloaf or patties have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 500 calories 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 500 calories.

Comparing minerals per 500 calories for Vegetarian meatloaf or patties vs Cooked Chopped Frozen Broccoli:

• 500 calories of Vegetarian meatloaf or patties have 3 times more Copper and 7.1 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 8 times more Calcium, 2 times more Iron, 5.1 times more Magnesium, 5.6 times more Potassium, 6.2 times more Selenium and 11 times more Water than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Vegetarian meatloaf or patties lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Vegetarian meatloaf or patties have 10.7 times more Fat, 11.3 times more Saturated Fat, 1.8 times more Omega 3 and 45.3 times more Omega 6 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 4.7 times more Carbohydrate, 8.6 times more Sugars and 4.6 times more Fiber than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Cooked Chopped Frozen Broccoli provide inadequate amounts of Omega 6