Comparing Nutrients in 100 grams Plain Bagel Chips VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Plain Bagel Chips	11%	30%	59%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Plain Bagel Chips	Broccoli Raab	Recommended Dietary Allowance
Energy	15.6% 451kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	21.4% 6.84g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	12% 2g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	8.3% 6g	0.52% 0.38g	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	1% 0.73g	0.23% 0.17g	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	% 0.47g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.11g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Plain Bagel Chips	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.6% 0.52mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.66mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.34% 0.47mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	13% 0.17mg	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	35.5% 142μg	20.8% 83μg	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	22.4% 20mg	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	5.4% 0.81mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.33% 5.2μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Bagel Chips	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.4% 24mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	63% 5.05mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	29.2% 0.67mg	17% 0.4mg	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	18.7% 131mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	66% 36.2μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	15.5% 233mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.14% 5.05g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Bagel Chips VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Plain Bagel Chips versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Plain Bagel Chips vs Broccoli Raab:

• 100 grams of Plain Bagel Chips have 3.2 times more Vitamin B1, 2.6 times more Vitamin B2, 6.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.7 times more Vitamin B9 than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 2 times more Vitamin E and 43.1 times more Vitamin K than Plain Bagel Chips Snacks.
• 100 grams of Plain Bagel Chips have insufficient amounts of Vitamin A and Vitamin C
• Both Plain Bagel Chips Snacks as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Plain Bagel Chips vs Broccoli Raab:

• 100 grams of Plain Bagel Chips have 4 times more Copper, 2.4 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 1.8 times more Phosphorus, 36.2 times more Selenium, 7.1 times more Sodium and 1.3 times more Zinc than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 4.5 times more Calcium, 1.4 times more Potassium and 18.3 times more Water than Plain Bagel Chips Snacks.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Plain Bagel Chips have 20.5 times more Energy, 30.9 times more Fat, 82.3 times more Saturated Fat, 69.5 times more Omega 6, 23.3 times more Carbohydrate, 15.8 times more Sugars, 1.5 times more Fiber and 3.9 times more Protein than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 3.2 times more Omega 3 than Plain Bagel Chips Snacks.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6