Comparing Nutrients in 500 calories Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Frozen Broccoli Spears

Weight per 500 calories

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame): 189g
• Frozen Broccoli Spears: 1724g

Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 9.1 times more energy per 100g than Frozen Broccoli Spears. It has high energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 500 calories - Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	6.04% 5.86g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	3.75% 0.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.3% 99g	71% 92g	130g per day for Men 19-50 years
Sugars	22% 16g	35% 25.3g	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	7.55% 5.47g	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	% 4.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.97% 3.03g	136% 51.7g	38g per day for Men 19-50 years
Protein	35.7% 20g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	109% 983μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	151% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.55mg	49.8% 7.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	83.4% 4.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	232% 3mg	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	50% 201μg	405% 1621μg	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	0% 0mg	1308% 1178mg	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	94% 14mg	155% 23.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	1457% 1748μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	41.5% 415mg	70.7% 707mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	69% 0.62mg	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	84.5% 6.76mg	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	65.7% 276mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	192% 4.4mg	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	26.8% 188mg	145% 1017mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	74% 40.7μg	59.6% 32.8μg	55μg per day for Men 19-50 years
Sodium	53.3% 799mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	53.3% 5.86mg	11mg per day for Men 19-50 years
Water	1.73% 64g	42% 1561g	3700g per day for Men 19-50 years

Bagels, Plain, Enriched, With Calcium Propionate (includes Onion, Poppy, Sesame) VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Frozen Broccoli Spears:

• 500 kcal of Frozen Broccoli Spears contain more Vitamin A, 3 times more Vitamin B2, 5.4 times more Vitamin B5, 22.8 times more Vitamin B6, 8.1 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and 4615.4 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Frozen Broccoli Spears provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Frozen Broccoli Spears:

• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 1.2 times more Selenium and 2.7 times more Sodium than Frozen Broccoli Spears.
• While 500 kcal of Frozen Broccoli Spears contain 1.7 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 5 times more Magnesium, 4.3 times more Manganese, 5.4 times more Phosphorus, 21.3 times more Potassium, 3.7 times more Zinc and 24.4 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Frozen Broccoli Spears contain 47.4 times more Omega 3, 1.6 times more Sugars, 17.1 times more Fiber and 2.6 times more Protein than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Frozen Broccoli Spears offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3 and Fiber
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 500 calories.