Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Oat Bran Bagels	Recommended Dietary Allowance
Energy	9.66% 280kcal	88% 2550kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	27.4% 4.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	410% 533g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	22.5% 16.3g	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	79% 30g	95% 36g	38g per day for Men 19-50 years
Protein	55.4% 31g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	260% 3.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	33% 0.43mg	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	75% 300μg	245% 980μg	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	446% 401mg	2.22% 2mg	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	88% 13mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	51% 510mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	168% 1.5mg	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	76.3% 6.1mg	385% 31mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	375% 8.63mg	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	78.6% 550mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	622% 342μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	393% 5900mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	82% 9mg	11mg per day for Men 19-50 years
Water	24.5% 907g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Oat Bran Bagels per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Oat Bran Bagels:

• 1 kilogram of Boiled Spears Frozen Broccoli has 51 times more Vitamin A, 3 times more Vitamin B6, 200.5 times more Vitamin C, 4 times more Vitamin E and 220.3 times more Vitamin K than Oat Bran Bagels.
• While 1 kg of Oat Bran Bagels contains 6 times more Vitamin B1, 4.2 times more Vitamin B2, 6.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.3 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Oat Bran Bagels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Oat Bran Bagels:

• 1 kilogram of Boiled Spears Frozen Broccoli has 4.3 times more Calcium, 1.6 times more Potassium and 2.8 times more Water than Oat Bran Bagels.
• While 1 kg of Oat Bran Bagels contains 3.5 times more Copper, 5 times more Iron, 1.6 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus, 18 times more Selenium, 24.6 times more Sodium and 3 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.9 times more Omega 3 than Oat Bran Bagels.
• While 1 kg of Oat Bran Bagels contains 9.1 times more Energy, 35.8 times more Omega 6, 9.9 times more Carbohydrate and 3.5 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Oat Bran Bagels offer comparable quantities of Sugars and Fiber per one kilogram.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 kilogram of Oat Bran Bagels provide inadequate amounts of Omega 3