Comparing Nutrients in 14 ounces Plain Bagel Chips VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Plain Bagel Chips	11%	30%	59%
Broccoli	27%	8%	65%

Macro Nutrients

	Plain Bagel Chips	Broccoli	Recommended Dietary Allowance
Energy	61.7% 1790kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	62% 60g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	84.8% 27g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	14.6% 0.23g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	47% 8g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 263g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	33% 24g	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	43% 16.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	87.5% 49g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	190% 30.4mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.7% 0.46mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.6μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Broccoli	Recommended Dietary Allowance
Calcium	9.53% 95mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	21.6% 0.19mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	261% 144μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.58% 354g	3700g per day for Men 19-50 years

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

• Plain Bagel Chips Snacks have 7.4 times more Vitamin B1, 2.9 times more Vitamin B2, 12 times more Vitamin B3 and 2.3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C and 19.5 times more Vitamin K than Plain Bagel Chips Snacks.
• Both Plain Bagel Chips Snacks and Raw Broccoli have similar amounts of Vitamin B5 and Vitamin E per 14 oz.
• Both Plain Bagel Chips Snacks as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Plain Bagel Chips Snacks have 3.4 times more Copper, 6.9 times more Iron, 1.9 times more Magnesium, 3.2 times more Manganese, 2 times more Phosphorus, 14.5 times more Selenium, 7.1 times more Sodium and 2.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2 times more Calcium, 2.3 times more Potassium and 17.7 times more Water than Plain Bagel Chips Snacks.

Comparison of macro-nutrients per 14 ounces:

• Plain Bagel Chips Snacks have 13.3 times more Energy, 40.9 times more Fat, 60 times more Saturated Fat, 41.1 times more Omega 6, 10 times more Carbohydrate, 3.5 times more Sugars, 1.6 times more Fiber and 4.4 times more Protein than Raw Broccoli.
• Both Plain Bagel Chips Snacks and Raw Broccoli have similar amounts of Omega 3 and Fructose per 14 oz.
• Both Plain Bagel Chips Snacks as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.