Comparing Nutrients in 14 ounces Cinnamon-raisin Bagels VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cinnamon-raisin Bagels	Boiled Broccoli	Recommended Dietary Allowance
Energy	37.5% 1087kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	14.8% 2.5g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	22% 28.5g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	24% 9.13g	34.5% 13g	38g per day for Men 19-50 years
Protein	69.5% 39g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	61% 0.79mg	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	110% 441μg	107% 429μg	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	3.1% 2.78mg	286% 258mg	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	8.2% 1.23mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Boiled Broccoli	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	189% 15mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	151% 3.48mg	33.5% 0.77mg	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	56.7% 397mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	108% 1615mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	40.8% 4.5mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	3.43% 127g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cinnamon-raisin Bagels vs Boiled Broccoli:

• Cinnamon-raisin Bagels have 6.1 times more Vitamin B1, 2.3 times more Vitamin B2 and 5.6 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.7 times more Vitamin A, 3.2 times more Vitamin B6, 92.7 times more Vitamin C, 4.7 times more Vitamin E and 201.6 times more Vitamin K than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Boiled and Drained Broccoli have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Cinnamon-raisin Bagels as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cinnamon-raisin Bagels vs Boiled Broccoli:

• Cinnamon-raisin Bagels have 2.7 times more Copper, 5.7 times more Iron, 1.3 times more Magnesium, 4.5 times more Manganese, 1.5 times more Phosphorus, 19.4 times more Selenium, 9.9 times more Sodium and 2.5 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.1 times more Calcium, 2 times more Potassium and 2.8 times more Water than Cinnamon-raisin Bagels.

Comparison of macro-nutrients per 14 ounces:

• Cinnamon-raisin Bagels have 7.8 times more Energy, 4.1 times more Fat, 12.4 times more Omega 6, 7.7 times more Carbohydrate, 4.3 times more Sugars and 4.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.1 times more Omega 3 and 1.4 times more Fiber than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.