Comparing Nutrients in 1 pound Broccoli Raab VS Wheat Bagels

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Wheat Bagels	16%	6%	78%

Macro Nutrients

	Broccoli Raab	Wheat Bagels	Recommended Dietary Allowance
Energy	3.44% 100kcal	39% 1134kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	7.15% 6.94g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0% 0g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	171% 222g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	38.3% 27.8g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	49% 18.6g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	82.6% 46.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Wheat Bagels	Recommended Dietary Allowance
Vitamin A	66% 594μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	152% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	51.3% 0.67mg	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	94% 376μg	86% 345μg	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	102% 92mg	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	49% 7.35mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Wheat Bagels	Recommended Dietary Allowance
Calcium	49% 490mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	88% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.73% 109μg	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	121% 9.7mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	282% 6.5mg	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	47.3% 331mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	237% 130μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	133% 1991mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	11.3% 420g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Wheat Bagels per 1 lb

Compare the macro and micronutrient content in 1 lb of Broccoli Raab versus 1 lb of Wheat Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Broccoli Raab vs Wheat Bagels:

• 1 pound of Broccoli Raab has more Vitamin A, more Vitamin C, 5.1 times more Vitamin E and 149.3 times more Vitamin K than Wheat Bagels.
• While 1 lb of Wheat Bagels contains 2.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw Broccoli Raab.
• Both Broccoli Raab and Wheat Bagels provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Wheat Bagels have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Broccoli Raab as well as Wheat Bagels have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Wheat Bagels:

• 1 pound of Broccoli Raab has 5.4 times more Calcium and 2.5 times more Water than Wheat Bagels.
• While 1 lb of Wheat Bagels contains 4.2 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 1.9 times more Phosphorus, 28.7 times more Selenium, 13.3 times more Sodium and 1.4 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Wheat Bagels contain similar levels of Potassium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 2.5 times more Omega 3 than Wheat Bagels.
• While 1 lb of Wheat Bagels contains 11.4 times more Energy, 29.6 times more Omega 6, 17.2 times more Carbohydrate, 16.1 times more Sugars, 1.5 times more Fiber and 3.2 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6