Comparing Nutrients in 7 ounces Cooked Chopped Frozen Broccoli VS Plain Bagel Chips

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Plain Bagel Chips	11%	30%	59%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Plain Bagel Chips	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	31% 895kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	42.4% 13.6g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	23.5% 4g	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	101% 132g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	16.5% 12g	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% 1.45g	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	% 0.93g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	11% 6.15g	43.7% 24.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Plain Bagel Chips	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	86.5% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	51.4% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	95% 15.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	18% 0.23mg	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	70.4% 282μg	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	10.7% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	146% 175μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Plain Bagel Chips	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	37% 0.33mg	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	15% 1.2mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	19.2% 0.44mg	58% 1.33mg	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	37% 260mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	31% 462mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.87% 180g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Plain Bagel Chips per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Chopped Frozen Broccoli versus 7 oz of Plain Bagel Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Chopped Frozen Broccoli vs Plain Bagel Chips:

• 7 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, more Vitamin C, 1.6 times more Vitamin E and 16.9 times more Vitamin K than Plain Bagel Chips.
• While 7 oz of Plain Bagel Chips Snacks contain 9.5 times more Vitamin B1, 4.2 times more Vitamin B2, 16.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.5 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Plain Bagel Chips provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Plain Bagel Chips have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Chopped Frozen Broccoli as well as Plain Bagel Chips Snacks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Chopped Frozen Broccoli vs Plain Bagel Chips:

• 7 ounces of Cooked Chopped Frozen Broccoli have 1.4 times more Calcium and 18 times more Water than Plain Bagel Chips.
• While 7 oz of Plain Bagel Chips Snacks contain 4.9 times more Copper, 8.3 times more Iron, 3 times more Magnesium, 3 times more Manganese, 2.7 times more Phosphorus, 51.7 times more Selenium, 21.2 times more Sodium and 3.6 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Plain Bagel Chips contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Plain Bagel Chips Snacks contain 16.1 times more Energy, 126.2 times more Fat, 379.7 times more Saturated Fat, 1.4 times more Omega 3, 155 times more Omega 6, 12.4 times more Carbohydrate, 4.1 times more Sugars, 1.4 times more Fiber and 4 times more Protein than Boiled Chopped Frozen Broccoli.
• 7 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6