Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Meatless Luncheon Slices

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Meatless Luncheon Slices	38%	53%	9%

Macro Nutrients

	Frozen Chopped Broccoli	Meatless Luncheon Slices	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	13% 375kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	8.3% 2.66g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	60.7% 0.97g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	45.5% 7.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	6.78% 8.8g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	6.08% 4.4g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Meatless Luncheon Slices	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	661% 7.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	138% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	136% 1.76mg	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	33.2% 133μg	49.6% 198μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	124% 112mg	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	16% 2.42mg	39.7% 5.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Meatless Luncheon Slices	Recommended Dietary Allowance
Calcium	11% 111mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	200% 1.8mg	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	20% 1.6mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	14% 99mg	125% 877mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	94% 1411mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	4.9% 181g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Meatless Luncheon Slices per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Meatless Luncheon Slices:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C and more Vitamin K than Meatless Luncheon Slices.
• While 7 oz of Meatless Luncheon Slices contain 75.5 times more Vitamin B1, 3.1 times more Vitamin B2, 23.6 times more Vitamin B3, 6.8 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12 and 2.5 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 7 ounces of Meatless Luncheon Slices have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Meatless Luncheon Slices have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Meatless Luncheon Slices:

• 7 ounces of Frozen Chopped Broccoli have 1.4 times more Calcium and 1.4 times more Water than Meatless Luncheon Slices.
• While 7 oz of Meatless Luncheon Slices contain 23.9 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 8.8 times more Phosphorus, 2.6 times more Selenium, 29.6 times more Sodium and 3.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Meatless Luncheon Slices contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.7 times more Fiber than Meatless Luncheon Slices.
• While 7 oz of Meatless Luncheon Slices contain 7.3 times more Energy, 38.3 times more Fat, 30.4 times more Saturated Fat, 4.7 times more Omega 3, 125.6 times more Omega 6, 1.6 times more Sugars and 6.3 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Meatless Luncheon Slices offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6