Comparing Nutrients in 7 ounces Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	16%	5%	79%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19% 546kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	NA	3.7% 2.68g	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	NA	2.27% 1.65g	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	NA	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	37.2% 21g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	11% 43.7μg	33.2% 133μg	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	124% 112mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	8.38% 0.075mg	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	33.7% 2.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	25.4% 0.58mg	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	27.2% 191mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	70.6% 1060mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.75% 64.7g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) VS Frozen Chopped Broccoli per 7 oz

Compare the macro and micronutrient content in 7 oz of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) versus 7 oz of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) vs Frozen Chopped Broccoli:

• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 3.1 times more Vitamin B1, 3.7 times more Vitamin B3 and 1.3 times more Vitamin B5 than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.8 times more Vitamin B2, 2.5 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have insufficient amounts of Vitamin A and Vitamin C
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) vs Frozen Chopped Broccoli:

• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 4.3 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 22.3 times more Sodium and 1.8 times more Zinc than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 3.1 times more Calcium, 2.1 times more Potassium and 2.8 times more Water than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 10.6 times more Energy, 21.3 times more Omega 6, 11.2 times more Carbohydrate and 3.7 times more Protein than Frozen Chopped Broccoli.
• While 7 oz of Frozen Chopped Broccoli, Unprepared contain 2.9 times more Omega 3 and 1.3 times more Fiber than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6