Comparing Nutrients in 1 kilogram 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	94% 2740kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.56% 2.74g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	425% 552g	41% 53.5g	130g per day for Men 19-50 years
Sugars	82.5% 59.8g	20.3% 14.7g	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	60.5% 23g	79% 30g	38g per day for Men 19-50 years
Protein	175% 98g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	320% 3.84mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.77mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	100% 1.3mg	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	278% 1110μg	140% 560μg	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	7.78% 7mg	446% 401mg	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	20.7% 3.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	19% 190mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	37.8% 0.34mg	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	475% 38mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	381% 8.76mg	97% 2.23mg	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	143% 1000mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	271% 4070mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	8.65% 320g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Cinnamon-raisin Bagels VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Cinnamon-raisin Bagels versus 1 kg of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cinnamon-raisin Bagels vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cinnamon-raisin Bagels has 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 1 kg of Boiled Chopped Frozen Broccoli contains 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.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Cinnamon-raisin Bagels vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Cinnamon-raisin Bagels has 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 1 kg of Boiled Chopped Frozen Broccoli contains 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 one kilogram.
• 1 kilogram of Cinnamon-raisin Bagels lack sufficient amounts of Calcium
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cinnamon-raisin Bagels has 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 1 kg of Boiled Chopped Frozen Broccoli contains 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 one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6