Comparing Nutrients in 7 ounces Vegetarian meatloaf or patties VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Vegetarian meatloaf or patties	43%	41%	16%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Vegetarian meatloaf or patties	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	13.5% 391kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	18.4% 18g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	8.84% 2.83g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	48.4% 8.23g	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	12.2% 16g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	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	24% 9.13g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Vegetarian meatloaf or patties	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	149% 1.8mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	183% 2.4mg	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	38.7% 155μg	46.6% 187μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	198% 4.76μg	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	23% 3.43mg	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

	Vegetarian meatloaf or patties	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	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	52% 4.17mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	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	98% 683mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	72.8% 1091mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.1% 115g	4.86% 180g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Vegetarian meatloaf or patties 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 Vegetarian meatloaf or patties vs Frozen Broccoli Spears:

• 7 ounces of Vegetarian meatloaf or patties have 12.5 times more Vitamin B1, 5.3 times more Vitamin B2, 21.6 times more Vitamin B3, 6.9 times more Vitamin B6, more Vitamin B12 and 1.3 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, more Vitamin C and more Vitamin K than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Vegetarian meatloaf or patties have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 7 ounces of Frozen Broccoli Spears have insufficient amounts of Vitamin B12
• Both Vegetarian meatloaf or patties as well as Frozen Broccoli Spears have insufficient amounts of Vitamin D in seven ounces.

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

• 7 ounces of Vegetarian meatloaf or patties have 19.6 times more Copper, 2.9 times more Iron, 5.8 times more Phosphorus, 32.4 times more Sodium and 5.3 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.4 times more Calcium, 1.4 times more Potassium, 2.4 times more Selenium and 1.6 times more Water than Vegetarian meatloaf or patties.
• Both Vegetarian meatloaf or patties and Frozen Broccoli Spears 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 ounces of Vegetarian meatloaf or patties have 6.8 times more Energy, 26.5 times more Fat, 27.4 times more Saturated Fat, 4.2 times more Omega 3, 112.1 times more Omega 6, 1.5 times more Carbohydrate, 1.5 times more Fiber and 6.9 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6