Comparing Nutrients in 14 ounces Cinnamon-raisin Bagels VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cinnamon-raisin Bagels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	37.5% 1087kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	6.96% 6.75g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	14.8% 2.5g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	169% 219g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	32.7% 23.7g	8.05% 5.83g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	69.5% 39g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2.02mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	39.7% 0.52mg	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	55.6% 222μg	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	177% 159mg	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	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	15% 0.13mg	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	189% 15mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	151% 3.48mg	38.5% 0.89mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	17.3% 587mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	108% 1615mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	40.8% 4.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.43% 127g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Cinnamon-raisin Bagels VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cinnamon-raisin Bagels versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cinnamon-raisin Bagels vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cinnamon-raisin Bagels have 7 times more Vitamin B1, 3.4 times more Vitamin B2, 6.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 2 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 2.4 times more Vitamin A, 2.1 times more Vitamin B6, 57.3 times more Vitamin C, 4.3 times more Vitamin E and 125.9 times more Vitamin K than Cinnamon-raisin Bagels.
• 14 ounces of Cinnamon-raisin Bagels have insufficient amounts of Vitamin C and Vitamin K
• Both Cinnamon-raisin Bagels as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cinnamon-raisin Bagels vs Cooked Chopped Frozen Broccoli:

• 14 ounces of Cinnamon-raisin Bagels have 4.8 times more Copper, 6.2 times more Iron, 2.2 times more Magnesium, 3.9 times more Manganese, 2 times more Phosphorus, 44.3 times more Selenium, 37 times more Sodium and 4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.7 times more Calcium and 2.8 times more Water than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cinnamon-raisin Bagels lack sufficient amounts of Calcium
• 14 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cinnamon-raisin Bagels have 9.8 times more Energy, 48.6 times more Omega 6, 10.3 times more Carbohydrate, 4.1 times more Sugars and 3.2 times more Protein than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Fiber than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6