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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%

Macro Nutrients

	Boiled Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Energy	12% 350kcal	99% 2870kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	7.16% 2.3g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	28.8% 4.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	441% 574g	130g per day for Men 19-50 years
Sugars	19% 14g	126% 91g	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	10.2% 7.4g	30% 22g	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	% 4.9g	% 17.3g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0g	g per day for Men 19-50 years
Fiber	87% 33g	47.4% 18g	38g per day for Men 19-50 years
Protein	42.5% 24g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	502% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	273% 43.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	54% 0.7mg	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	270% 1080μg	328% 1310μg	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	721% 649mg	0% 0mg	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	97% 14.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	8.33% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Calcium	40% 400mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	167% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	563% 45mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	250% 5.75mg	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	96% 670mg	131% 920mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	34% 1160mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	458% 252μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	305% 4570mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	118% 13mg	11mg per day for Men 19-50 years
Water	24% 893g	7.64% 283g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Broccoli has more Vitamin A, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin C, 12.1 times more Vitamin E and 141.1 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contains 9.6 times more Vitamin B1, 2.2 times more Vitamin B2 and 7.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted provide similar amounts of Vitamin B9 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 Boiled and Drained Broccoli as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Broccoli has 2.7 times more Calcium, 2.5 times more Potassium and 3.2 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contains 2.5 times more Copper, 6.7 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 15.8 times more Selenium, 11.1 times more Sodium and 2.9 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 1.9 times more Omega 3 and 1.8 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 1 kg of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contains 8.2 times more Energy, 9.6 times more Omega 6, 8 times more Carbohydrate, 6.6 times more Sugars, 2.9 times more Fructose and 4.7 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy and Omega 6