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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%

Macro Nutrients

	Boiled Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	1.42% 0.45g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	87.6% 114g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	25% 18g	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	2.03% 1.47g	5.97% 4.33g	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	% 0.97g	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	39.5% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Vitamin A	17% 153μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	10.7% 0.14mg	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	53.6% 214μg	65% 260μg	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	143% 129mg	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	19% 2.88mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	49.6% 1.14mg	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	19% 133mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	6.77% 230mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	91% 50μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	60.5% 907mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	4.8% 177g	1.5% 56g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Broccoli have more Vitamin A, 2.7 times more Vitamin B5, 2.9 times more Vitamin B6, more Vitamin C, 12.1 times more Vitamin E and 141.1 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 9.6 times more Vitamin B1, 2.2 times more Vitamin B2 and 7.9 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted provide similar amounts of Vitamin B9 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 Boiled and Drained Broccoli as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Broccoli have 2.7 times more Calcium, 2.5 times more Potassium and 3.2 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 2.5 times more Copper, 6.7 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 15.8 times more Selenium, 11.1 times more Sodium and 2.9 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain similar levels of Magnesium per seven ounces.
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broccoli have 1.9 times more Omega 3 and 1.8 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 8.2 times more Energy, 9.6 times more Omega 6, 8 times more Carbohydrate, 6.6 times more Sugars, 2.9 times more Fructose and 4.7 times more Protein than Boiled and Drained Broccoli.
• 7 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6