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

Macros Ratio

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

Macro Nutrients

	Oat Bran Bagels	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	40% 1157kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.87g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	186% 242g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	10% 7.4g	9.2% 6.67g	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	43% 16.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	86.7% 48.5g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.4% 2mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	45.4% 0.59mg	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	111% 445μg	34% 136μg	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	1% 0.91mg	202% 182mg	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	9.98% 1.5mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	21.7% 0.2mg	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	175% 14mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	64% 1.47mg	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	71.3% 499mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	178% 2676mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	4.03% 149g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Oat Bran Bagels has 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 Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 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.
• 1 pound of Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oat Bran Bagels as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Oat Bran Bagels has 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 Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 4.3 times more Calcium, 1.6 times more Potassium and 2.8 times more Water than Oat Bran Bagels.
• 1 pound of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

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