Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Vegetarian meatloaf or patties

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Vegetarian meatloaf or patties	43%	41%	16%

Macro Nutrients

	Frozen Chopped Broccoli	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Energy	1.27% 37kcal	9.63% 279kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	13% 12.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	34.6% 5.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	8.72% 11.3g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	2.35% 1.7g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	17% 6.52g	38g per day for Men 19-50 years
Protein	7.1% 4g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	88.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	131% 1.7mg	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	23.7% 95μg	27.6% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	142% 3.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	0% 0mg	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	11.5% 1.73mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	111% 1mg	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	14.4% 1.15mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	10% 71mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	7.5% 255mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	52% 780mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	3.5% 130g	2.22% 82.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Vegetarian meatloaf or patties per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Vegetarian meatloaf or patties to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Vegetarian meatloaf or patties:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C and more Vitamin K than Vegetarian meatloaf or patties.
• While 5 oz of Vegetarian meatloaf or patties contain 17 times more Vitamin B1, 6.3 times more Vitamin B2, 21.3 times more Vitamin B3, 9.2 times more Vitamin B6, more Vitamin B12 and 1.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Vegetarian meatloaf or patties provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 5 ounces of Vegetarian meatloaf or patties have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Vegetarian meatloaf or patties have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Vegetarian meatloaf or patties:

• 5 ounces of Frozen Chopped Broccoli have 1.9 times more Calcium, 3.5 times more Selenium and 1.6 times more Water than Vegetarian meatloaf or patties.
• While 5 oz of Vegetarian meatloaf or patties contain 18.6 times more Copper, 2.6 times more Iron, 6.9 times more Phosphorus, 22.9 times more Sodium and 3.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Vegetarian meatloaf or patties contain similar levels of Magnesium and Potassium per five ounces.
• 5 ounces of Vegetarian meatloaf or patties lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Vegetarian meatloaf or patties contain 7.6 times more Energy, 31 times more Fat, 32.4 times more Saturated Fat, 5 times more Omega 3, 133.7 times more Omega 6, 1.7 times more Carbohydrate, 1.5 times more Fiber and 7.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6