Comparing Nutrients in 1 kilogram Whole Grain Bagels VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Whole Grain Bagels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	88% 2550kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	419% 545g	41% 53.5g	130g per day for Men 19-50 years
Sugars	128% 93g	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	124% 47g	79% 30g	38g per day for Men 19-50 years
Protein	166% 93g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Whole Grain Bagels	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	582% 7mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	304% 3.95mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	291% 46.5mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	350% 1400μg	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	16% 2.4mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	93% 930mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	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	524% 42mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	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	206% 1440mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	478% 263μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	248% 3720mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	147% 16mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	9.33% 345g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain Bagels VS Cooked Chopped Frozen Broccoli per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Grain Bagels 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 Whole Grain Bagels vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Whole Grain Bagels has 12.7 times more Vitamin B1, 4.9 times more Vitamin B2, 10.2 times more Vitamin B3 and 2.5 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C, 5.5 times more Vitamin E and 176.2 times more Vitamin K than Whole Grain White Bagels.
• Both Whole Grain Bagels and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Whole Grain Bagels have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Whole Grain White Bagels 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 Whole Grain Bagels vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Whole Grain Bagels has 2.8 times more Calcium, 4.6 times more Copper, 6.9 times more Iron, 3.2 times more Magnesium, 2.9 times more Phosphorus, 1.2 times more Potassium, 37.6 times more Selenium, 33.8 times more Sodium and 5.8 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.6 times more Water than Whole Grain White Bagels.
• 1 kilogram of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Grain Bagels has 9.1 times more Energy, 10.2 times more Carbohydrate, 6.3 times more Sugars, 1.6 times more Fiber and 3 times more Protein than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Omega 3 than Whole Grain White Bagels.
• 1 kilogram of Whole Grain Bagels provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Whole Grain White Bagels as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.