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

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	5.87% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	80% 104g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	23% 16.7g	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	7.9% 5.74g	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	% 4.64g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11% 6.15g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	11.2% 101μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	27.8% 111μg	52.6% 210μg	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	88.4% 79.6mg	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	17.5% 2.6mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	43.5% 435mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	28.2% 0.25mg	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	15% 1.2mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	46.5% 1.07mg	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	14% 97mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	77.6% 42.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	56% 837mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.87% 180g	1.8% 67g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 1.9 times more Vitamin B6, more Vitamin C and 440.5 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 10.3 times more Vitamin B1, 4.2 times more Vitamin B2, 9.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.9 times more Vitamin B9 and 5.7 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Boiled Chopped Frozen Broccoli as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.3 times more Potassium and 2.7 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 6.6 times more Calcium, 3.8 times more Copper, 5.9 times more Iron, 2.2 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 30.7 times more Selenium, 38.4 times more Sodium and 3 times more Zinc than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.8 times more Omega 3 and 1.9 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 9.4 times more Energy, 38.7 times more Omega 6, 9.8 times more Carbohydrate, 5.7 times more Sugars and 3.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3