Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Meatless Frankfurter

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Meatless Frankfurter	34%	53%	13%

Macro Nutrients

	Cooked Broccoli Raab	Meatless Frankfurter	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	7.32% 2.34g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	53.5% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	8.4% 11g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	0% 0g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Meatless Frankfurter	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	8.5% 0.11mg	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	25% 101μg	27.6% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.3% 52.4mg	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	24% 3.6mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Meatless Frankfurter	Recommended Dietary Allowance
Calcium	16.7% 167mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	22.5% 1.8mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	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	16.6% 116mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	44.5% 668mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	15.5% 1.7mg	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: Cooked Broccoli Raab VS Meatless Frankfurter per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Meatless Frankfurter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Meatless Frankfurter:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 2.8 times more Vitamin B6, more Vitamin C, 1.3 times more Vitamin E and more Vitamin K than Meatless Frankfurter.
• While 5 oz of Meatless Frankfurter contain 2.6 times more Vitamin B1, 6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5 and more Vitamin B12 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Meatless Frankfurter provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cooked Broccoli Raab have insufficient amounts of Vitamin B12
• 5 ounces of Meatless Frankfurter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Broccoli Raab as well as Meatless Frankfurter have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Meatless Frankfurter:

• 5 ounces of Cooked Broccoli Raab have 3.6 times more Calcium, 1.5 times more Magnesium, 3.5 times more Potassium and 1.6 times more Water than Meatless Frankfurter.
• While 5 oz of Meatless Frankfurter contain 9.4 times more Copper, 4.2 times more Phosphorus, 5.7 times more Selenium, 8.4 times more Sodium and 2.2 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Meatless Frankfurter contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Meatless Frankfurter contain 9.3 times more Energy, 26.4 times more Fat, 18.6 times more Saturated Fat, 3 times more Omega 3, 155.2 times more Omega 6, 2.5 times more Carbohydrate, 1.4 times more Fiber and 5.1 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6