Comparing Nutrients in 1 kilogram Oat Bran Bagels VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Oat Bran Bagels	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	88% 2550kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	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	410% 533g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	95% 36g	79% 30g	38g per day for Men 19-50 years
Protein	191% 107g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.38mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	185% 29.6mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	245% 980μg	75% 300μg	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	2.22% 2mg	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	22% 3.3mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	12% 120mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	47.8% 0.43mg	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	385% 31mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	141% 3.25mg	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	157% 1100mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	622% 342μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	393% 5900mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	8.9% 329g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bagels VS Boiled Spears Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Oat Bran Bagels versus 1 kg of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oat Bran Bagels vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Oat Bran Bagels has 6 times more Vitamin B1, 4.2 times more Vitamin B2, 6.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.3 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 51 times more Vitamin A, 3 times more Vitamin B6, 200.5 times more Vitamin C, 4 times more Vitamin E and 220.3 times more Vitamin K than Oat Bran Bagels.
• 1 kilogram of Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oat Bran Bagels as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oat Bran Bagels vs Boiled Spears Frozen Broccoli:

• 1 kilogram of Oat Bran Bagels has 3.5 times more Copper, 5 times more Iron, 1.6 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus, 18 times more Selenium, 24.6 times more Sodium and 3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 4.3 times more Calcium, 1.6 times more Potassium and 2.8 times more Water than Oat Bran Bagels.
• 1 kilogram of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oat Bran Bagels has 9.1 times more Energy, 35.8 times more Omega 6, 9.9 times more Carbohydrate and 3.5 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 1.9 times more Omega 3 than Oat Bran Bagels.
• Both Oat Bran Bagels and Boiled Spears Frozen Broccoli offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Oat Bran Bagels provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6