Comparing Nutrients in 7 ounces Meatless Bacon VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Meatless Bacon	14%	80%	6%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Meatless Bacon	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	21% 613kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	60.4% 58.6g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	28.7% 9.17g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	161% 27.3g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	8.2% 10.6g	130g per day for Men 19-50 years
Sugars	0% 0g	4.02% 2.9g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	41.4% 23g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Meatless Bacon	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.73mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.4% 0.95mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.22mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	20% 0.26mg	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	21% 83.3μg	15% 59.5μg	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	88.4% 79.6mg	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	91% 13.7mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Bacon	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	9.5% 0.085mg	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	59.8% 4.8mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	28% 0.64mg	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	20% 139mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	194% 2907mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.63% 97g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Meatless Bacon VS Boiled Spears Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Meatless Bacon versus 7 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Meatless Bacon vs Boiled Spears Frozen Broccoli:

• 7 ounces of Meatless Bacon have 80 times more Vitamin B1, 5.9 times more Vitamin B2, 16.5 times more Vitamin B3, 3.7 times more Vitamin B6, 1.4 times more Vitamin B9 and 5.2 times more Vitamin E than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 12.8 times more Vitamin A, 2.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Meatless Bacon.
• 7 ounces of Meatless Bacon have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Meatless Bacon as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Meatless Bacon vs Boiled Spears Frozen Broccoli:

• 7 ounces of Meatless Bacon have 2.4 times more Copper, 4 times more Iron, 1.3 times more Phosphorus, 3.9 times more Selenium, 61 times more Sodium and 1.4 times more Zinc than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain 2.2 times more Calcium, 1.6 times more Manganese and 1.9 times more Water than Meatless Bacon.
• Both Meatless Bacon and Boiled Spears Frozen Broccoli contain similar levels of Magnesium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Meatless Bacon have 11 times more Energy, 268.4 times more Fat, 256.8 times more Saturated Fat, 40.1 times more Omega 3, 1058.2 times more Omega 6 and 3.8 times more Protein than Boiled Spears Frozen Broccoli.
• While 7 oz of Boiled and Drained Spears Frozen Broccoli contain more Sugars than Meatless Bacon.
• Both Meatless Bacon and Boiled Spears Frozen Broccoli offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6