Comparing Nutrients in 1 kilogram Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Broccoli	Recommended Dietary Allowance
Energy	91% 2640kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.6g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.03g	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	403% 524g	51% 66.4g	130g per day for Men 19-50 years
Sugars	116% 84.3g	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	40% 29g	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	% 23.4g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1g	g per day for Men 19-50 years
Fiber	42% 16g	68.4% 26g	38g per day for Men 19-50 years
Protein	189% 106g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	473% 5.68mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	265% 3.44mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.4% 4.07mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	265% 1060μg	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	0% 0mg	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	497% 74.6mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Broccoli	Recommended Dietary Allowance
Calcium	219% 2190mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	446% 35.7mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	141% 990mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	391% 215μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	281% 4220mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	9.14% 338g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Broccoli:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 8 times more Vitamin B1, 2.9 times more Vitamin B2, 7.1 times more Vitamin B3, 1.7 times more Vitamin B9 and 9.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C and 508 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Broccoli:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 4.7 times more Calcium, 2.6 times more Copper, 4.9 times more Iron, 1.4 times more Magnesium, 2.6 times more Manganese, 1.5 times more Phosphorus, 8.6 times more Selenium, 12.8 times more Sodium and 2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3 times more Potassium and 2.6 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).

Comparison of macro-nutrients per 1 kilogram:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 7.8 times more Energy, 3.6 times more Fat, 3.2 times more Saturated Fat, 10.3 times more Omega 6, 7.9 times more Carbohydrate, 5 times more Sugars, 4.3 times more Fructose and 3.7 times more Protein than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Omega 3 and 1.6 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.