Comparing Nutrients in 7 ounces Meatless Sausage VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Meatless Sausage	29%	59%	12%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Meatless Sausage	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.4% 506kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	37% 36g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	8.17% 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	14.6% 5.56g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	72% 40.2g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Meatless Sausage	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	387% 4.65mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	26.7% 0.35mg	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	13% 51.6μg	46.6% 187μg	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	151% 136mg	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	27.8% 4.17mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Meatless Sausage	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	12.5% 125mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	7.94% 0.071mg	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	92% 7.4mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	22% 0.51mg	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	63.8% 447mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	14.6% 496mg	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	117% 1762mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	2.7% 100g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Meatless Sausage VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Meatless Sausage have 32.5 times more Vitamin B1, 3.5 times more Vitamin B2, 24.2 times more Vitamin B3, 1.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.6 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 3.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Meatless Sausage.
• 7 ounces of Meatless Sausage have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Meatless Sausage as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Meatless Sausage have 1.5 times more Calcium, 6.9 times more Copper, 5.2 times more Iron, 2.3 times more Magnesium, 2.8 times more Manganese, 3.8 times more Phosphorus, 3.9 times more Selenium, 52.2 times more Sodium and 4.3 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.8 times more Water than Meatless Sausage.
• Both Meatless Sausage and Frozen Broccoli Spears contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Meatless Sausage have 8.8 times more Energy, 53.4 times more Fat, 56.3 times more Saturated Fat, 8.6 times more Omega 3, 221.9 times more Omega 6, 1.5 times more Carbohydrate and 6.6 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Sugars than Meatless Sausage.
• Both Meatless Sausage and Frozen Broccoli Spears offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6