Comparing Nutrients in 1 kilogram Boiled Broccoli VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Boiled Broccoli	Whole Grain Bagels	Recommended Dietary Allowance
Energy	12% 350kcal	88% 2550kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0% 0g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0% 0g	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	419% 545g	130g per day for Men 19-50 years
Sugars	19% 14g	128% 93g	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	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	124% 47g	38g per day for Men 19-50 years
Protein	42.5% 24g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Whole Grain Bagels	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	582% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	291% 46.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	112% 1.45mg	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	350% 1400μg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	40% 400mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	174% 1.57mg	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	524% 42mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	NA	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	206% 1440mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	478% 263μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	248% 3720mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	147% 16mg	11mg per day for Men 19-50 years
Water	24% 893g	9.33% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Whole Grain Bagels per 1 kg

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

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

• 1 kilogram of Boiled Broccoli has more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C, 6 times more Vitamin E and 282.2 times more Vitamin K than Whole Grain Bagels.
• While 1 kg of Whole Grain White Bagels contains 11.1 times more Vitamin B1, 3.2 times more Vitamin B2, 8.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• 1 kilogram of Whole Grain Bagels have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Broccoli as well as Whole Grain White Bagels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Whole Grain Bagels:

• 1 kilogram of Boiled Broccoli has 1.7 times more Potassium and 2.6 times more Water than Whole Grain Bagels.
• While 1 kg of Whole Grain White Bagels contains 2.3 times more Calcium, 2.6 times more Copper, 6.3 times more Iron, 2 times more Magnesium, 2.1 times more Phosphorus, 16.4 times more Selenium, 9.1 times more Sodium and 3.6 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has more Omega 3 than Whole Grain Bagels.
• While 1 kg of Whole Grain White Bagels contains 7.3 times more Energy, 7.6 times more Carbohydrate, 6.7 times more Sugars, 1.4 times more Fiber and 3.9 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Whole Grain Bagels provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Whole Grain White Bagels provide inadequate amounts of Omega 6 in one kilogram.