Comparing Nutrients in 5 ounces Oat Bran Bagels VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Oat Bran Bagels	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	12.5% 361kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	18% 0.28g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.6g	3.4% 4.42g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	27% 15g	9.7% 5.43g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	35.8% 322μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	24% 0.31mg	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	34.7% 139μg	25% 101μg	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	0.31% 0.28mg	58.3% 52.4mg	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	3.1% 0.47mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	302% 363μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	1.7% 17mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	12% 0.11mg	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	54.6% 4.37mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	23.4% 0.54mg	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	22.3% 156mg	16.6% 116mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	55.8% 836mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bagels VS Cooked Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Oat Bran Bagels versus 5 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oat Bran Bagels vs Cooked Broccoli Raab:

• 5 ounces of Oat Bran Bagels have 2 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.4 times more Vitamin B9 than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 227 times more Vitamin A, 5.1 times more Vitamin B6, 185 times more Vitamin C, 7.7 times more Vitamin E and 640 times more Vitamin K than Oat Bran Bagels.
• Both Oat Bran Bagels and Cooked Broccoli Raab provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Oat Bran Bagels as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oat Bran Bagels vs Cooked Broccoli Raab:

• 5 ounces of Oat Bran Bagels have 2 times more Copper, 2.4 times more Iron, 2.3 times more Manganese, 1.3 times more Phosphorus, 26.3 times more Selenium, 10.5 times more Sodium and 1.7 times more Zinc than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 9.8 times more Calcium, 3 times more Potassium and 2.8 times more Water than Oat Bran Bagels.
• Both Oat Bran Bagels and Cooked Broccoli Raab contain similar levels of Magnesium per five ounces.
• 5 ounces of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oat Bran Bagels have 10.2 times more Energy, 15 times more Omega 6, 17.1 times more Carbohydrate, 2.6 times more Sugars, 1.3 times more Fiber and 2.8 times more Protein than Cooked Broccoli Raab.
• While 5 oz of Cooked Broccoli Raab contain 9.1 times more Omega 3 than Oat Bran Bagels.
• 5 ounces of Oat Bran Bagels provide inadequate amounts of Omega 3
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6