Comparing Nutrients in 5 ounces Boiled Broccoli VS Wheat Bagels

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Wheat Bagels	16%	6%	78%

Macro Nutrients

	Boiled Broccoli	Wheat Bagels	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	7.16% 1.2g	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	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	12% 8.67g	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	15.3% 5.8g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Wheat Bagels	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	22.8% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	16% 0.21mg	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	27% 108μg	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% 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	13.7% 2.06mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Wheat 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	27.6% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	0.85% 34μg	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	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	17.2% 72.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	88% 2.03mg	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	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	6.88% 234mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	74% 40.7μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	41.5% 622mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	3.4% 127g	1.44% 53.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Wheat Bagels per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Wheat Bagels:

• 5 ounces of Boiled Broccoli have more Vitamin A, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C, 4.5 times more Vitamin E and 94.1 times more Vitamin K than Wheat Bagels.
• While 5 oz of Wheat Bagels contain 6.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 6.1 times more Vitamin B3 than Boiled and Drained Broccoli.
• 5 ounces of Wheat Bagels have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled and Drained Broccoli as well as Wheat Bagels have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Wheat Bagels:

• 5 ounces of Boiled Broccoli have 2 times more Calcium, 1.8 times more Potassium and 2.4 times more Water than Wheat Bagels.
• While 5 oz of Wheat Bagels contain 2.9 times more Copper, 4.1 times more Iron, 2.4 times more Magnesium, 7.4 times more Manganese, 2.1 times more Phosphorus, 17.9 times more Selenium, 10.7 times more Sodium and 2.4 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Wheat Bagels lack sufficient amounts of Fluoride in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 1.6 times more Omega 3 than Wheat Bagels.
• While 5 oz of Wheat Bagels contain 7.1 times more Energy, 16.8 times more Omega 6, 6.8 times more Carbohydrate, 4.4 times more Sugars and 4.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Wheat Bagels offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6