Comparing Nutrients in 5 ounces Meatless Sandwich Spread VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Meatless Sandwich Spread	21%	54%	25%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Meatless Sandwich Spread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	7.3% 211kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.8g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	46% 0.74g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.8g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	3.7% 2.7g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	11% 4.25g	38g per day for Men 19-50 years
Protein	20.2% 11.3g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Meatless Sandwich Spread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.4mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	14% 0.18mg	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	36.5% 146μg	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	183% 4.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	89% 80mg	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	16.3% 2.45mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Sandwich Spread	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	6% 0.054mg	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	26.6% 2.13mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	18% 0.42mg	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	44.5% 312mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	59.5% 893mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	16.8% 1.84mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.7% 99g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Meatless Sandwich Spread VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Meatless Sandwich Spread versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Meatless Sandwich Spread vs Frozen Chopped Broccoli:

• 5 ounces of Meatless Sandwich Spread have 11.3 times more Vitamin B1, 7.3 times more Vitamin B2, 27.7 times more Vitamin B3, 1.6 times more Vitamin B5, 8.5 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin E than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, more Vitamin C and more Vitamin K than Meatless Sandwich Spread.
• 5 ounces of Meatless Sandwich Spread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 5 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• Both Meatless Sandwich Spread as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Meatless Sandwich Spread vs Frozen Chopped Broccoli:

• 5 ounces of Meatless Sandwich Spread have 17.1 times more Copper, 1.9 times more Iron, 2.4 times more Manganese, 4.4 times more Phosphorus, 1.6 times more Potassium, 26.3 times more Sodium and 2.7 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Calcium, 5.6 times more Selenium and 1.3 times more Water than Meatless Sandwich Spread.
• Both Meatless Sandwich Spread and Frozen Chopped Broccoli contain similar levels of Magnesium per five ounces.
• 5 ounces of Meatless Sandwich Spread lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Meatless Sandwich Spread have 5.7 times more Energy, 31 times more Fat, 32.4 times more Saturated Fat, 5 times more Omega 3, 133.7 times more Omega 6, 1.9 times more Carbohydrate, 1.4 times more Sugars and 2.8 times more Protein than Frozen Chopped Broccoli.
• Both Meatless Sandwich Spread and Frozen Chopped Broccoli offer comparable quantities of Fiber per five ounces.
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6