Comparing Nutrients in 300 calories Whole Grain BagelsVS Boiled Broccoli

Weight per 300 calories

Whole Grain Bagels

118g

Boiled Broccoli

857g

Whole Grain Bagels have 7.3 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Whole Grain Bagels or Boiled Broccoli?

Macros Ratio

Protein Fat Carbs

Whole Grain Bagels

15%

85%

Boiled Broccoli

23%

68%

300 kcal ▼

Macro Nutrients

Whole Grain Bagelsvs Boiled Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0%0g

Fat

3.62%3.5g

0 gvs3.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g

Saturated Fat

2.1%0.68g

0 gvs0.68 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g

Omega 3

63.8%1g

0 gvs1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g

Omega 6

2.57%0.44g

0 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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49.3%64g

Carbohydrate

47.3%61.5g

64 gvs61.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15%11g

Sugars

16.4%12g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

11 gvs12 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

8.75%6.34g

≤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]

NA gvs6.34 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%4.2g

NA gvs4.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.69g

NA gvs0.69 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.6%5.53g

Fiber

74.4%28.3g

5.53 gvs28.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.5%11g

Protein

36.4%20.4g

11 gvs20.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Whole Grain Bagelsvs Boiled Broccoli

0%0μg

Vitamin A

73.3%660μg

RAE, retinol activity equivalents

0 μgvs660 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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68.4%0.82mg

Vitamin B1

45%0.54mg

Thiamine

0.82 mgvs0.54 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg

Vitamin B2

81%1.05mg

Riboflavin

0.46 mgvs1.05 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34%5.47mg

Vitamin B3

29.6%4.74mg

Niacin, nicotinic acid, niacinamide

5.47 mgvs4.74 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

106%5.3mg

Pantothenic acid

NA mgvs5.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13%0.17mg

Vitamin B6

132%1.7mg

Pyridoxine

0.17 mgvs1.7 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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41%165μg

Vitamin B9

231%926μg

Folates and Folic Acid

165 μgvs926 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

618%556mg

Ascorbic acid

0 mgvs556 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.9%0.28mg

Vitamin E

83%12.4mg

Tocopherols and Tocotrienols

0.28 mgvs12.4 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.49%0.59μg

Vitamin K

1008%1209μg

Phytomenadione or phylloquinone

0.59 μgvs1209 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Whole Grain Bagelsvs Boiled Broccoli

11%109mg

Calcium

34.3%343mg

109 mgvs343 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.5%0.18mg

Copper

58%0.52mg

0.18 mgvs0.52 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.86%34.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs34.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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61.6%4.93mg

Iron

71.8%5.74mg

4.93 mgvs5.74 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.5%48.2mg

Magnesium

43%180mg

48.2 mgvs180 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

72.3%1.66mg

NA mgvs1.66 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24.2%169mg

Phosphorus

82%574mg

169 mgvs574 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.1%207mg

Potassium

74%2511mg

207 mgvs2511 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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56.3%31μg

Selenium

25%13.7μg

31 μgvs13.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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29%438mg

Sodium

23.4%351mg

438 mgvs351 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.3%1.9mg

Zinc

35%3.86mg

1.9 mgvs3.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.1%40.6g

Water

20.7%765g

40.6 gvs765 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Whole Grain Bagels vs Boiled Broccoli:

Whole Grain White Bagels have 1.5 times more Vitamin B1 than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains more Vitamin A, 2.3 times more Vitamin B2, 10 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin C, 44 times more Vitamin E and 2056 times more Vitamin K than Whole Grain White Bagels.
Both Whole Grain White Bagels and Boiled and Drained Broccoli have similar amounts of Vitamin B3 per 300 kcal.
Both Whole Grain White Bagels as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Whole Grain Bagels vs Boiled Broccoli:

Whole Grain White Bagels have 2.3 times more Selenium and 1.2 times more Sodium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 3.1 times more Calcium, 2.8 times more Copper, 3.7 times more Magnesium, 3.4 times more Phosphorus, 12.1 times more Potassium, 2 times more Zinc and 18.8 times more Water than Whole Grain White Bagels.
Both Whole Grain White Bagels and Boiled and Drained Broccoli have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Broccoli contains more Fat, more Omega 3, 5.1 times more Fiber and 1.9 times more Protein than Whole Grain White Bagels.
Both Whole Grain White Bagels and Boiled and Drained Broccoli have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
Both Whole Grain White Bagels as well as Boiled and Drained Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Whole Grain BagelsVS English muffins, whole grain whiteBoiled BroccoliVS English muffins, whole grain whiteWhole Grain BagelsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 300 calories Whole Grain BagelsVS Boiled Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Whole Grain Bagels or Boiled Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: