Comparing Nutrients in 1 kilogram Oat Bran Bagels VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Oat Bran Bagels	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	88% 2550kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	410% 533g	24% 31g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	95% 36g	73.7% 28g	38g per day for Men 19-50 years
Protein	191% 107g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.38mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	185% 29.6mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	12% 120mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	622% 342μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	393% 5900mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	8.9% 329g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bagels VS Cooked Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oat Bran Bagels vs Cooked Broccoli Raab:

• 1 kilogram of Oat Bran Bagels has 2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 227 times more Vitamin A, 5.1 times more Vitamin B6, 185 times more Vitamin C, 7.7 times more Vitamin E and 640 times more Vitamin K than Oat Bran Bagels.
• Both Oat Bran Bagels and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oat Bran Bagels as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oat Bran Bagels vs Cooked Broccoli Raab:

• 1 kilogram of Oat Bran Bagels has 2 times more Copper, 2.4 times more Iron, 2.3 times more Manganese, 1.3 times more Phosphorus, 26.3 times more Selenium, 10.5 times more Sodium and 1.7 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 9.8 times more Calcium, 3 times more Potassium and 2.8 times more Water than Oat Bran Bagels.
• Both Oat Bran Bagels and Cooked Broccoli Raab contain similar levels of Magnesium per one kilogram.
• 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 10.2 times more Energy, 15 times more Omega 6, 17.1 times more Carbohydrate, 2.6 times more Sugars, 1.3 times more Fiber and 2.8 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 9.1 times more Omega 3 than Oat Bran Bagels.
• 1 kilogram of Oat Bran Bagels provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6