Comparing Nutrients in 7 ounces Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	19.6% 570kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.42% 0.45g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	25% 18g	4.02% 2.9g	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	5.97% 4.33g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	39.5% 22g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	20% 0.26mg	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	65% 260μg	27.8% 111μg	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	88.4% 79.6mg	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	1.6% 0.24mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	7.5% 0.067mg	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	112% 8.93mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	19.2% 0.44mg	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	26% 183mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.5% 56g	4.87% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Cooked Chopped Frozen Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted versus 7 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 10.9 times more Vitamin B1, 3.3 times more Vitamin B2, 9.6 times more Vitamin B3 and 2.3 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C, 11 times more Vitamin E and 88.1 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Cooked Chopped Frozen Broccoli:

• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 4.4 times more Copper, 7.4 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 36 times more Selenium, 41.5 times more Sodium and 4.6 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 2.2 times more Calcium and 3.2 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Cooked Chopped Frozen Broccoli contain similar levels of Potassium per seven ounces.
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 10.3 times more Energy, 1.5 times more Omega 3, 37.6 times more Omega 6, 10.7 times more Carbohydrate, 6.2 times more Sugars and 3.6 times more Protein than Cooked Chopped Frozen Broccoli.
• While 7 oz of Boiled Chopped Frozen Broccoli contain 1.7 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6