Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	4.38% 127kcal	41.3% 1197kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	6.17% 6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	13.4% 2.3g	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	183% 238g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	52.7% 38.2g	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	18% 13g	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	% 10.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	36% 13.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	25% 14g	85.5% 48g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	24.4% 0.32mg	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	120% 481μg	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	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	40% 6mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	15% 150mg	99% 993mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	64.5% 0.58mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	106% 2.44mg	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% 449mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	177% 98μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	128% 1914mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11% 411g	4.14% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Chopped Frozen Broccoli versus 1 lb of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame):

• 1 pound of Cooked Chopped Frozen Broccoli has more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C and 440.5 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 1 lb of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contains 10.3 times more Vitamin B1, 4.2 times more Vitamin B2, 9.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B9 and 5.7 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame):

• 1 pound of Cooked Chopped Frozen Broccoli has 1.3 times more Potassium and 2.7 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 1 lb of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contains 6.6 times more Calcium, 3.8 times more Copper, 5.9 times more Iron, 2.2 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 30.7 times more Selenium, 38.4 times more Sodium and 3 times more Zinc than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 1.8 times more Omega 3 and 1.9 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 1 lb of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contains 9.4 times more Energy, 38.7 times more Omega 6, 9.8 times more Carbohydrate, 5.7 times more Sugars and 3.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3