Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Toasted Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Frozen Chopped Broccoli	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	7.94% 1.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	91% 118g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	17.6% 12.8g	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.16% 0.12mg	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	33.2% 133μg	50.6% 202μg	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	124% 112mg	1.32% 1.2mg	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	16% 2.42mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	11% 111mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	35.3% 0.32mg	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	20% 1.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	28.3% 0.65mg	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% 99mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	4.9% 181g	1.44% 53.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Toasted Cinnamon-raisin Bagels per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Toasted Cinnamon-raisin Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Toasted Cinnamon-raisin Bagels:

• 7 ounces of Frozen Chopped Broccoli have 2.3 times more Vitamin A, 5.9 times more Vitamin B5, 2.2 times more Vitamin B6, 94 times more Vitamin C, 3.6 times more Vitamin E and 101.4 times more Vitamin K than Toasted Cinnamon-raisin Bagels.
• While 7 oz of Toasted Cinnamon-raisin Bagels contain 6.2 times more Vitamin B1, 2.8 times more Vitamin B2, 6.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B5, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Toasted Cinnamon-raisin Bagels:

• 7 ounces of Frozen Chopped Broccoli have 2.8 times more Calcium, 1.3 times more Potassium and 3.4 times more Water than Toasted Cinnamon-raisin Bagels.
• While 7 oz of Toasted Cinnamon-raisin Bagels contain 4.2 times more Copper, 5 times more Iron, 1.3 times more Magnesium, 1.7 times more Phosphorus, 11.9 times more Selenium, 15.4 times more Sodium and 1.7 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Toasted Cinnamon-raisin Bagels contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Chopped Broccoli have 2.5 times more Omega 3 than Toasted Cinnamon-raisin Bagels.
• While 7 oz of Toasted Cinnamon-raisin Bagels contain 11.3 times more Energy, 21.9 times more Omega 6, 12.4 times more Carbohydrate, 4.8 times more Sugars and 3.8 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Toasted Cinnamon-raisin Bagels offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6