Comparing Nutrients in 5 ounces Broccoli VS Meatless Frankfurter

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Meatless Frankfurter	34%	53%	13%

Macro Nutrients

	Broccoli	Meatless Frankfurter	Recommended Dietary Allowance
Energy	1.66% 48kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	7.32% 2.34g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	53.5% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	8.4% 11g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	7.14% 4g	49.6% 27.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Meatless Frankfurter	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	52% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Meatless Frankfurter	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	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	13% 1.03mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	13.4% 94mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	44.5% 668mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.22% 82.2g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 2.2 times more Vitamin B6, more Vitamin C and more Vitamin K than Meatless Frankfurter.
• While Meatless Frankfurter contain 6.2 times more Vitamin B1, 7.1 times more Vitamin B2, 4.9 times more Vitamin B3, 1.4 times more Vitamin B5, more Vitamin B12 and 2.5 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Meatless Frankfurter have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Broccoli as well as Meatless Frankfurter have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Meatless Frankfurter:

• Raw Broccoli has 1.4 times more Calcium, 3.2 times more Potassium and 1.5 times more Water than Meatless Frankfurter.
• While Meatless Frankfurter contain 14.4 times more Copper, 1.9 times more Iron, 5.2 times more Phosphorus, 3 times more Selenium, 14.3 times more Sodium and 2.9 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Meatless Frankfurter have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Broccoli has more Sugars than Meatless Frankfurter.
• While Meatless Frankfurter contain 6.9 times more Energy, 37.1 times more Fat, 14.5 times more Saturated Fat, 9.6 times more Omega 3, 98.2 times more Omega 6, 1.5 times more Fiber and 7 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Meatless Frankfurter have similar amounts of Carbohydrate per 5 oz.
• Both Raw Broccoli as well as Meatless Frankfurter have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.