Comparing Nutrients in 5 ounces Boiled Broccoli VS Toasted Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Boiled Broccoli	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	2.63% 2.55g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	5.67% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	64.7% 84g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	12.6% 9.1g	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	12% 109μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	26.4% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	6.54% 0.085mg	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	38.3% 153μg	36% 145μg	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	0.94% 0.85mg	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	13.7% 2.06mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	25% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	20.2% 0.46mg	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	13.6% 95mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	86% 47.2μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	35% 524mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	3.4% 127g	1.03% 38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Toasted Cinnamon-raisin Bagels:

• Boiled and Drained Broccoli has 3.3 times more Vitamin A, 13.1 times more Vitamin B5, 3.3 times more Vitamin B6, 108.2 times more Vitamin C, 4.3 times more Vitamin E and 176.4 times more Vitamin K than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 5.2 times more Vitamin B1, 2.2 times more Vitamin B2 and 5.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Toasted Cinnamon-raisin Bagels have similar amounts of Vitamin B9 per 5 oz.
• Both Boiled and Drained Broccoli as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Toasted Cinnamon-raisin Bagels:

• Boiled and Drained Broccoli has 2 times more Calcium, 1.8 times more Potassium and 3.3 times more Water than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 2.6 times more Copper, 6.1 times more Iron, 1.7 times more Manganese, 20.8 times more Selenium, 9 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Toasted Cinnamon-raisin Bagels have similar amounts of Magnesium and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli has 2.8 times more Omega 3 and 1.3 times more Fiber than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 8.4 times more Energy, 4.4 times more Fat, 13.3 times more Omega 6, 8.3 times more Carbohydrate, 4.6 times more Sugars and 4.5 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.