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Compare Nutrients in 100 grams Whole Grain BagelsVS Broccoli

Macros Ratio

ProteinsFatsCarbs

Whole Grain Bagels
15%
0%
85%
Broccoli
33%
10%
57%

Vitamins

100gRDA for Men 19-30 years
Whole Grain BagelsBroccoli
Vitamin A
0%
3.44%
0 μg31 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
58%
5.9%
0.698 mg0.071 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
30%
9%
0.395 mg0.117 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
29%
4%
4.651 mg0.639 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
11%
13%
0.145 mg0.175 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
99%
0 mg89.2 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.6%
5.2%
0.24 mg0.78 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.42%
84.7%
0.5 μg101.6 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
35%
15.8%
140 μg63 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Whole Grain BagelsBroccoli
Calcium
9.3%
4.7%
93 mg47 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
17%
5.44%
0.157 mg0.049 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
52%
9.13%
4.19 mg0.73 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
10%
5.25%
41 mg21 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
9.13%
NA mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
20.6%
9.43%
144 mg66 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
5.18%
9.3%
176 mg316 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
48%
4.55%
26.3 μg2.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
25%
2.2%
372 mg33 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
14.7%
3.73%
1.62 mg0.41 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Whole Grain Bagels vs Broccoli:
Whole Grain White Bagels have 9.8 times more Thiamine, 3.4 times more Vitamin B2, 7.3 times more Vitamin B3 and 2.2 times more Folate than Raw Broccoli. While Raw Broccoli contains 3.3 times more Vitamin E and 203.2 times more Vitamin K than Whole Grain White Bagels. Both Whole Grain White Bagels and Raw Broccoli have similar amounts of Vitamin B6 per 100g.

Comparing minerals per 100 grams for Whole Grain Bagels vs Broccoli:
Whole Grain White Bagels have 2 times more Calcium, 3.2 times more Copper, 5.7 times more Iron, 2 times more Magnesium, 2.2 times more Phosphorus, 10.5 times more Selenium, 11.3 times more Sodium and 4 times more Zinc than Raw Broccoli. While Raw Broccoli contains 1.8 times more Potassium than Whole Grain White Bagels.

Macro Nutrients

100gRDA for Men 19-30 years
Whole Grain BagelsBroccoli
Energy
8.8%
1.17%
255 kcal34 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
0%
0.38%
0 g0.37 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
16.6%
5.04%
9.3 g2.82 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
42%
5.1%
54.52 g6.64 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
13%
2.34%
9.3 g1.7 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
12%
6.84%
4.7 g2.6 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0%
0.36%
0 g0.114 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0%
3.94%
0 g0.063 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0%
0.29%
0 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.93%
2.4%
34.52 g89.3 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Whole Grain White Bagels have 7.5 times more Energy, 3.3 times more Protein, 8.2 times more Carbohydrate, 5.5 times more Sugars and 1.8 times more Fiber than Raw Broccoli. While Raw Broccoli contains 2.6 times more Water than Whole Grain White Bagels.