Comparing Nutrients in 1 kilogram Wheat Bagels VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Wheat Bagels	Boiled Broccoli	Recommended Dietary Allowance
Energy	86.2% 2500kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	47.5% 0.76g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.6g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	376% 489g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	84.4% 61.2g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	108% 41g	87% 33g	38g per day for Men 19-50 years
Protein	182% 102g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	336% 4.03mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	211% 33.7mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.75mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	154% 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	190% 760μg	270% 1080μg	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	721% 649mg	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	21.3% 3.2mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Boiled Broccoli	Recommended Dietary Allowance
Calcium	20% 200mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	6.03% 241μg	1% 40μg	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	345% 27.6mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	622% 14.3mg	84.3% 1.94mg	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	203% 1420mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	522% 287μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	293% 4390mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	10% 376g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bagels VS Boiled Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Wheat Bagels vs Boiled Broccoli:

• 1 kilogram of Wheat Bagels has 6.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 6.1 times more Vitamin B3 than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains more Vitamin A, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 4.5 times more Vitamin E and 94.1 times more Vitamin K than Wheat Bagels.
• 1 kilogram of Wheat Bagels have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Wheat Bagels as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Wheat Bagels vs Boiled Broccoli:

• 1 kilogram of Wheat Bagels has 2.9 times more Copper, 4.1 times more Iron, 2.4 times more Magnesium, 7.4 times more Manganese, 2.1 times more Phosphorus, 17.9 times more Selenium, 10.7 times more Sodium and 2.4 times more Zinc than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 2 times more Calcium, 1.8 times more Potassium and 2.4 times more Water than Wheat Bagels.
• Both Wheat Bagels as well as Boiled and Drained Broccoli lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat Bagels has 7.1 times more Energy, 16.8 times more Omega 6, 6.8 times more Carbohydrate, 4.4 times more Sugars, 1.2 times more Fiber and 4.3 times more Protein than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 1.6 times more Omega 3 than Wheat Bagels.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6