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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%

Macro Nutrients

	Boiled Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Energy	4.8% 139kcal	39.3% 1139kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	5.85% 5.68g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	175% 228g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	50% 36.3g	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	4.05% 2.94g	12% 8.65g	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	% 1.94g	% 6.87g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0g	g per day for Men 19-50 years
Fiber	34.5% 13g	19% 7.14g	38g per day for Men 19-50 years
Protein	17% 9.45g	79% 44.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Vitamin A	34% 306μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	21.4% 0.28mg	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	107% 429μg	130% 520μg	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	286% 258mg	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	38.4% 5.75mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Calcium	16% 159mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	66% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	99% 2.3mg	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	38% 266mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	121% 1814mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	9.57% 354g	3.03% 112g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has more Vitamin A, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin C, 12.1 times more Vitamin E and 141.1 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 9.6 times more Vitamin B1, 2.2 times more Vitamin B2 and 7.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Broccoli as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Broccoli has 2.7 times more Calcium, 2.5 times more Potassium and 3.2 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 2.5 times more Copper, 6.7 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 15.8 times more Selenium, 11.1 times more Sodium and 2.9 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 1.9 times more Omega 3 and 1.8 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 8.2 times more Energy, 3.5 times more Fat, 9.6 times more Omega 6, 8 times more Carbohydrate, 6.6 times more Sugars, 2.9 times more Fructose and 4.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.