Comparing Nutrients in 5 ounces Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	13% 374kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	1.93% 1.87g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	4.2% 0.71g	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	57% 74.2g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	16.5% 12g	2.64% 1.9g	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	5.65% 4.1g	1.62% 1.18g	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	% 3.3g	% 1.06g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	11% 4.25g	38g per day for Men 19-50 years
Protein	26.7% 15g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.81mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.5% 0.49mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.5% 0.58mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	14% 0.18mg	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	37.6% 150μg	23.7% 95μg	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	89% 80mg	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	70.5% 10.6mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	31% 310mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	6% 0.054mg	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	63.3% 5.06mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	18% 0.42mg	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	20% 140mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	55.4% 30.5μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	40% 598mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	1.3% 48g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Frozen Chopped Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) versus 5 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Frozen Chopped Broccoli:

• 5 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 10.7 times more Vitamin B1, 3.6 times more Vitamin B2, 9.6 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B9 and 6.1 times more Vitamin E than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C and 405.5 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• 5 ounces 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 Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Frozen Chopped Broccoli:

• 5 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 3.9 times more Calcium, 3.4 times more Copper, 4.4 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 7.7 times more Selenium, 17.6 times more Sodium and 1.7 times more Zinc than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 2 times more Potassium and 2.7 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 10.2 times more Energy, 16.2 times more Omega 6, 11 times more Carbohydrate, 6.2 times more Sugars, 3.5 times more Fructose and 3.8 times more Protein than Frozen Chopped Broccoli.
• While 5 oz of Frozen Chopped Broccoli, Unprepared contain 4.4 times more Omega 3 and 1.9 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• 5 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3
• 5 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6