Comparing Nutrients in 1 kilogram Broccoli VS Toasted Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Broccoli	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	11.7% 340kcal	101% 2940kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	456% 593g	130g per day for Men 19-50 years
Sugars	23.4% 17g	88.7% 64.3g	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	9.38% 6.8g	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	% 1g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	65.8% 25g	38g per day for Men 19-50 years
Protein	50.4% 28g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	275% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	186% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	46% 0.6mg	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	158% 630μg	255% 1020μg	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	991% 892mg	6.67% 6mg	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	52% 7.8mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	47% 470mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	178% 1.6mg	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	91% 7.3mg	511% 41mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	143% 3.28mg	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	94% 660mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	48% 1630mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	605% 333μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	24% 893g	7.27% 269g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Toasted Cinnamon-raisin Bagels:

• Raw Broccoli has 1.3 times more Vitamin A, 12.2 times more Vitamin B5, 2.9 times more Vitamin B6, 148.7 times more Vitamin C, 2.3 times more Vitamin E and 127 times more Vitamin K than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 4.6 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Toasted Cinnamon-raisin Bagels:

• Raw Broccoli has 2.4 times more Calcium, 1.9 times more Potassium and 3.3 times more Water than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 3.3 times more Copper, 5.6 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus, 13.3 times more Selenium, 11.2 times more Sodium and 2 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Toasted Cinnamon-raisin Bagels have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Broccoli has 1.5 times more Omega 3 than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 8.6 times more Energy, 4.9 times more Fat, 13.9 times more Omega 6, 8.9 times more Carbohydrate, 3.8 times more Sugars and 3.8 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Toasted Cinnamon-raisin Bagels have similar amounts of Fiber per 1 kg.
• Both Raw Broccoli as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.