Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Plain Bagel Chips

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Plain Bagel Chips	11%	30%	59%

Macro Nutrients

	Cooked Broccoli Raab	Plain Bagel Chips	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	5.23% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	72.4% 94g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	11.8% 8.53g	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	0.47% 0.34g	1.43% 1.03g	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	% 0.33g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Plain Bagel Chips	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	12.8% 0.17mg	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	25% 101μg	50.3% 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	58.3% 52.4mg	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	24% 3.6mg	7.65% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	6.14% 7.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Plain Bagel Chips	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	26.3% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	22.5% 1.8mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	41.4% 0.95mg	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	16.6% 116mg	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	5.84% 198mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.19% 7.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Plain Bagel Chips per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Plain Bagel Chips:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, 3.1 times more Vitamin E and 49.2 times more Vitamin K than Plain Bagel Chips.
• While 5 oz of Plain Bagel Chips Snacks contain 3.1 times more Vitamin B1, 2.4 times more Vitamin B2, 3.8 times more Vitamin B3 and 2 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Plain Bagel Chips provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Plain Bagel Chips have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Plain Bagel Chips Snacks have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Plain Bagel Chips:

• 5 ounces of Cooked Broccoli Raab have 4.9 times more Calcium, 2.5 times more Potassium and 18.1 times more Water than Plain Bagel Chips.
• While 5 oz of Plain Bagel Chips Snacks contain 2.2 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.6 times more Phosphorus, 27.8 times more Selenium, 4.2 times more Sodium and 1.9 times more Zinc than Cooked Broccoli Raab.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 3.4 times more Omega 3 than Plain Bagel Chips.
• While 5 oz of Plain Bagel Chips Snacks contain 18 times more Energy, 29.1 times more Fat, 76.8 times more Saturated Fat, 65 times more Omega 6, 21.3 times more Carbohydrate, 9.7 times more Sugars, 1.5 times more Fiber and 3.2 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6