Comparing Nutrients in 5 ounces Meatless Sausage VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Meatless Sausage	29%	59%	12%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Meatless Sausage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	12.5% 361kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	13% 4.15g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	68.4% 11.6g	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	8.82% 11.5g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	0% 0g	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	10.4% 3.97g	11% 4.25g	38g per day for Men 19-50 years
Protein	51.3% 28.7g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Meatless Sausage	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	277% 3.32mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.16% 0.46mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	9.2% 37μg	23.7% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	20% 2.98mg	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 Sausage	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	39.4% 0.35mg	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	66% 5.27mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	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	45.6% 319mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	84% 1259mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	1.93% 71.4g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Meatless Sausage VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Meatless Sausage 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 Sausage vs Frozen Chopped Broccoli:

• 5 ounces of Meatless Sausage have 44.2 times more Vitamin B1, 4.2 times more Vitamin B2, 23.8 times more Vitamin B3, 6.4 times more Vitamin B6 and 1.7 times more Vitamin E than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 2.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Meatless Sausage.
• Both Meatless Sausage and Frozen Chopped Broccoli provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Meatless Sausage have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Meatless Sausage as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Meatless Sausage have 6.6 times more Copper, 4.6 times more Iron, 2 times more Magnesium, 2.5 times more Manganese, 4.5 times more Phosphorus, 2.6 times more Selenium, 37 times more Sodium and 3 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 1.8 times more Water than Meatless Sausage.
• Both Meatless Sausage and Frozen Chopped Broccoli contain similar levels of Calcium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Meatless Sausage have 9.8 times more Energy, 62.6 times more Fat, 66.5 times more Saturated Fat, 10.2 times more Omega 3, 264.8 times more Omega 6, 1.7 times more Carbohydrate and 7.2 times more Protein than Frozen Chopped Broccoli.
• Both Meatless Sausage 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