Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	4.38% 127kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	7.95% 7.7g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	3.9% 1.24g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	193% 250g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	37.4% 27g	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	36% 13.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	25% 14g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	21.6% 0.28mg	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	63.5% 254μg	126% 503μg	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	202% 182mg	3.53% 3.18mg	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	40% 6mg	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	15% 150mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	82% 0.74mg	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	34.6% 2.77mg	215% 17.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	173% 3.97mg	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	31.8% 222mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	123% 1846mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	46.6% 5.13mg	11mg per day for Men 19-50 years
Water	11% 411g	3.92% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Cinnamon-raisin Bagels per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Cinnamon-raisin Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Cinnamon-raisin Bagels:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.4 times more Vitamin A, 2.1 times more Vitamin B6, 57.3 times more Vitamin C, 4.3 times more Vitamin E and 125.9 times more Vitamin K than Cinnamon-raisin Bagels.
• While 1 lb of Cinnamon-raisin Bagels contains 7 times more Vitamin B1, 3.4 times more Vitamin B2, 6.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• 1 pound of Cinnamon-raisin Bagels have insufficient amounts of Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Cinnamon-raisin Bagels:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.7 times more Calcium and 2.8 times more Water than Cinnamon-raisin Bagels.
• While 1 lb of Cinnamon-raisin Bagels contains 4.8 times more Copper, 6.2 times more Iron, 2.2 times more Magnesium, 3.9 times more Manganese, 2 times more Phosphorus, 44.3 times more Selenium, 37 times more Sodium and 4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cinnamon-raisin Bagels contain similar levels of Potassium per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium
• 1 pound of Cinnamon-raisin Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Fiber than Cinnamon-raisin Bagels.
• While 1 lb of Cinnamon-raisin Bagels contains 9.8 times more Energy, 48.6 times more Omega 6, 10.3 times more Carbohydrate, 4.1 times more Sugars and 3.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Cinnamon-raisin Bagels offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6