Comparing Nutrients in 1 kilogram Cinnamon-raisin Bagels VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Broccoli	27%	8%	65%

Macro Nutrients

	Cinnamon-raisin Bagels	Broccoli	Recommended Dietary Allowance
Energy	94% 2740kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	8.56% 2.74g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	425% 552g	51% 66.4g	130g per day for Men 19-50 years
Sugars	82.5% 59.8g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	60.5% 23g	68.4% 26g	38g per day for Men 19-50 years
Protein	175% 98g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Broccoli	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	320% 3.84mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.77mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	135% 1.75mg	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	158% 630μg	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	991% 892mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Broccoli	Recommended Dietary Allowance
Calcium	19% 190mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	54.4% 0.49mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	381% 8.76mg	91% 2.1mg	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	94% 660mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	271% 4070mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	8.65% 320g	24% 893g	3700g per day for Men 19-50 years

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

• Cinnamon-raisin Bagels have 5.4 times more Vitamin B1, 2.4 times more Vitamin B2, 4.8 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 1.5 times more Vitamin A, 2.8 times more Vitamin B6, 127.4 times more Vitamin C, 2.5 times more Vitamin E and 145.1 times more Vitamin K than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Raw Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Cinnamon-raisin Bagels as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Cinnamon-raisin Bagels have 3.3 times more Copper, 5.2 times more Iron, 1.3 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 12.4 times more Selenium, 12.3 times more Sodium and 2.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.5 times more Calcium, 2.1 times more Potassium and 2.8 times more Water than Cinnamon-raisin Bagels.

Comparison of macro-nutrients per 1 kilogram:

• Cinnamon-raisin Bagels have 8.1 times more Energy, 4.6 times more Fat, 12.9 times more Omega 6, 8.3 times more Carbohydrate, 3.5 times more Sugars and 3.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 1.6 times more Omega 3 than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Raw Broccoli have similar amounts of Fiber per 1 kg.
• Both Cinnamon-raisin Bagels as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.