Comparing Nutrients in 7 ounces Boiled Broccoli VS Vegetarian meatloaf or patties

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Vegetarian meatloaf or patties	43%	41%	16%

Macro Nutrients

	Boiled Broccoli	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	13.5% 391kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	8.84% 2.83g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	48.4% 8.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	12.2% 16g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	3.3% 2.4g	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	24% 9.13g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	124% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	183% 2.4mg	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	53.6% 214μg	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	198% 4.76μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	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	19% 2.88mg	23% 3.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Vegetarian meatloaf or patties	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	156% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	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	19% 133mg	98% 683mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	72.8% 1091mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Vegetarian meatloaf or patties per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Broccoli versus 7 oz of Vegetarian meatloaf or patties to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Vegetarian meatloaf or patties:

• 7 ounces of Boiled Broccoli have more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Vegetarian meatloaf or patties.
• While 7 oz of Vegetarian meatloaf or patties contain 14.3 times more Vitamin B1, 4.9 times more Vitamin B2, 18.1 times more Vitamin B3, 6 times more Vitamin B6 and more Vitamin B12 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Vegetarian meatloaf or patties provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Boiled Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Vegetarian meatloaf or patties have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Vegetarian meatloaf or patties have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Broccoli vs Vegetarian meatloaf or patties:

• 7 ounces of Boiled Broccoli have 1.4 times more Calcium, 1.6 times more Potassium, 2 times more Selenium and 1.5 times more Water than Vegetarian meatloaf or patties.
• While 7 oz of Vegetarian meatloaf or patties contain 11.6 times more Copper, 3.1 times more Iron, 5.1 times more Phosphorus, 13.4 times more Sodium and 4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Vegetarian meatloaf or patties contain similar levels of Magnesium per seven ounces.
• 7 ounces of Vegetarian meatloaf or patties lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Vegetarian meatloaf or patties contain 5.6 times more Energy, 22 times more Fat, 18 times more Saturated Fat, 4.4 times more Omega 3, 81.3 times more Omega 6, 1.4 times more Fiber and 8.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Vegetarian meatloaf or patties offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6