Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Meatless Sandwich Spread

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Meatless Sandwich Spread	21%	54%	25%

Macro Nutrients

	Frozen Chopped Broccoli	Meatless Sandwich Spread	Recommended Dietary Allowance
Energy	0.9% 26kcal	5.14% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	4.45% 1.43g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	24.4% 4.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	6.92% 9g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	2.62% 1.9g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	5% 2.8g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Meatless Sandwich Spread	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	81.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	9.16% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	84.6% 1.1mg	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	16.8% 67μg	25.8% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	129% 3.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	62.7% 56.4mg	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	8.13% 1.22mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Meatless Sandwich Spread	Recommended Dietary Allowance
Calcium	5.6% 56mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	72% 0.65mg	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	10% 0.81mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	30% 0.69mg	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	7.14% 50mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	42% 630mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.47% 91g	1.9% 70g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Meatless Sandwich Spread per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Chopped Broccoli versus 100 g of Meatless Sandwich Spread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Meatless Sandwich Spread:

• 100 grams of Frozen Chopped Broccoli have more Vitamin A, more Vitamin C and more Vitamin K than Meatless Sandwich Spread.
• While 100 g of Meatless Sandwich Spread contain 11.3 times more Vitamin B1, 7.3 times more Vitamin B2, 27.7 times more Vitamin B3, 1.6 times more Vitamin B5, 8.5 times more Vitamin B6, 1.5 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• 100 grams of Frozen Chopped Broccoli have insufficient amounts of Vitamin B12
• 100 grams of Meatless Sandwich Spread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Meatless Sandwich Spread have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Meatless Sandwich Spread:

• 100 grams of Frozen Chopped Broccoli have 1.3 times more Calcium, 5.6 times more Selenium and 1.3 times more Water than Meatless Sandwich Spread.
• While 100 g of Meatless Sandwich Spread contain 17.1 times more Copper, 1.9 times more Iron, 2.4 times more Manganese, 4.4 times more Phosphorus, 1.6 times more Potassium, 26.3 times more Sodium and 2.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Meatless Sandwich Spread contain similar levels of Magnesium per 100 grams.
• 100 grams of Meatless Sandwich Spread lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Meatless Sandwich Spread contain 5.7 times more Energy, 31 times more Fat, 32.4 times more Saturated Fat, 5 times more Omega 3, 133.7 times more Omega 6, 1.9 times more Carbohydrate, 1.4 times more Sugars and 2.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Meatless Sandwich Spread offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6