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

Weight per 500 calories

• Broccoli Raab: 2273g
• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame): 189g

Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 12 times more energy per unit of mass than Raw Broccoli Raab, which is high in comparison to other foods. Broccoli Raab having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Broccoli Raab	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	268% 4.3g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 64.8g	76.3% 99g	130g per day for Men 19-50 years
Sugars	12% 8.64g	22% 16g	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	5.33% 3.86g	7.55% 5.47g	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	% 2.27g	% 4.43g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0g	g per day for Men 19-50 years
Fiber	161% 61.4g	7.97% 3.03g	38g per day for Men 19-50 years
Protein	129% 72g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	331% 2977μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.7mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	226% 2.93mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	173% 27.8mg	53.4% 8.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	10% 0.13mg	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	472% 1886μg	50% 201μg	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	510% 459mg	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	245% 37mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4242% 5091μg	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	245% 2455mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	27% 0.24mg	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	608% 48.6mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	44.4% 1.02mg	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	237% 1659mg	26.8% 188mg	700mg per day for Men 19-50 years
Potassium	131% 4455mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	41.3% 22.7μg	74% 40.7μg	55μg per day for Men 19-50 years
Sodium	50% 750mg	53.3% 799mg	1500mg per day for Men 19-50 years
Zinc	159% 17.5mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	57% 2103g	1.73% 64g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Broccoli Raab have more Vitamin A, 3.4 times more Vitamin B1, 4.5 times more Vitamin B2, 3.2 times more Vitamin B3, 9.5 times more Vitamin B5, 29.3 times more Vitamin B6, 9.4 times more Vitamin B9, more Vitamin C, 2.6 times more Vitamin E and 13440 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• 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 Raw Broccoli Raab as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Broccoli Raab have 5.9 times more Calcium, 3.9 times more Copper, 7.2 times more Iron, 9.1 times more Magnesium, 8.8 times more Manganese, 8.8 times more Phosphorus, 22 times more Potassium, 11.1 times more Zinc and 32.8 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 500 kcal of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 1.8 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain similar levels of Sodium per 500 calories.
• 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 calories of Broccoli Raab have 4.5 times more Fat, 94.5 times more Omega 3, 20.3 times more Fiber and 3.6 times more Protein than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 500 kcal of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 1.5 times more Carbohydrate and 1.8 times more Sugars than Raw Broccoli Raab.
• Both Broccoli Raab and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) offer comparable quantities of Energy 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 Raw Broccoli Raab as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 6 in 500 calories.