Comparing Nutrients in 14 ounces Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	39.3% 1139kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	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	175% 228g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	12% 8.65g	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	% 6.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	79% 44.2g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	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	130% 520μg	29.8% 119μg	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	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	3.18% 0.48mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	19% 0.17mg	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	223% 18mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	56% 1.3mg	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	52% 365mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	121% 1814mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.03% 112g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Boiled Spears Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Boiled Spears Frozen Broccoli:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 10.9 times more Vitamin B1, 3.3 times more Vitamin B2, 9.6 times more Vitamin B3 and 4.4 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, 11 times more Vitamin E and 88.1 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Boiled Spears Frozen Broccoli:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 3.5 times more Copper, 7.4 times more Iron, 1.8 times more Manganese, 1.7 times more Phosphorus, 13.3 times more Selenium, 19 times more Sodium and 4.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 3.4 times more Calcium, 1.6 times more Potassium and 3.2 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Boiled Spears Frozen Broccoli contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 10.3 times more Energy, 1.5 times more Omega 3, 37.6 times more Omega 6, 10.7 times more Carbohydrate, 6.2 times more Sugars and 3.6 times more Protein than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 1.7 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6