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

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	99% 2870kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.16% 2.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	28.8% 4.9g	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	441% 574g	41% 53.5g	130g per day for Men 19-50 years
Sugars	126% 91g	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	30% 22g	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	% 17.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	79% 30g	38g per day for Men 19-50 years
Protein	199% 111g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	502% 6mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.8mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	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	328% 1310μg	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	0% 0mg	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	8% 1.2mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	15% 150mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	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	563% 45mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	250% 5.75mg	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	131% 920mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	458% 252μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	305% 4570mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	7.64% 283g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted 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 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted has 10.9 times more Vitamin B1, 3.3 times more Vitamin B2, 9.6 times more Vitamin B3 and 2.3 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, 11 times more Vitamin E and 88.1 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted 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 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted has 4.4 times more Copper, 7.4 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 36 times more Selenium, 41.5 times more Sodium and 4.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.2 times more Calcium and 3.2 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per one kilogram.
• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted 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 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted has 10.3 times more Energy, 1.5 times more Omega 3, 37.6 times more Omega 6, 10.7 times more Carbohydrate, 6.2 times more Sugars and 3.6 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.7 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6