Comparing Nutrients in 14 ounces Plain Bagel Chips VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Plain Bagel Chips	11%	30%	59%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Plain Bagel Chips	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	61.7% 1790kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	84.8% 27g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 263g	9.53% 12.4g	130g per day for Men 19-50 years
Sugars	33% 24g	3.4% 2.46g	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% 2.9g	1.3% 0.95g	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	% 1.87g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.6g	g per day for Men 19-50 years
Fiber	43% 16.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	87.5% 49g	27% 15.2g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	190% 30.4mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	67% 0.87mg	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	141% 564μg	70.4% 282μg	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	163% 147mg	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	21.4% 3.2mg	67% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	9.53% 95mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	251% 20mg	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	65.6% 1.5mg	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	74.3% 520mg	46.5% 325mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	40% 1361mg	3400mg per day for Men 19-50 years
Selenium	261% 144μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	19.5% 2.14mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Bagel Chips VS Cooked Broccoli Raab per 14 oz

Compare the macro and micronutrient content in 14 oz of Plain Bagel Chips versus 14 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Plain Bagel Chips vs Cooked Broccoli Raab:

• 14 ounces of Plain Bagel Chips have 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 3.8 times more Vitamin B3 and 2 times more Vitamin B9 than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, 3.1 times more Vitamin E and 49.2 times more Vitamin K than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Plain Bagel Chips have insufficient amounts of Vitamin A and Vitamin C
• Both Plain Bagel Chips Snacks as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Plain Bagel Chips vs Cooked Broccoli Raab:

• 14 ounces of Plain Bagel Chips have 2.2 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 27.8 times more Selenium, 4.2 times more Sodium and 1.9 times more Zinc than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 4.9 times more Calcium, 2.5 times more Potassium and 18.1 times more Water than Plain Bagel Chips Snacks.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plain Bagel Chips have 18 times more Energy, 29.1 times more Fat, 76.8 times more Saturated Fat, 65 times more Omega 6, 21.3 times more Carbohydrate, 9.7 times more Sugars, 1.5 times more Fiber and 3.2 times more Protein than Cooked Broccoli Raab.
• While 14 oz of Cooked Broccoli Raab contain 3.4 times more Omega 3 than Plain Bagel Chips Snacks.
• 14 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6