Comparing Nutrients in 100 calories Whole Grain BagelsVS Broccoli

Weight per 100 calories

Whole Grain Bagels

39.2g

Broccoli

294g

Whole Grain Bagels have 7.5 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Whole Grain Bagels or Broccoli?

Macros Ratio

Protein Fat Carbs

Whole Grain Bagels

15%

85%

Broccoli

27%

65%

100 kcal ▼

Macro Nutrients

Whole Grain Bagelsvs Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Baked Products rich in Energy

0%0g

Fat

1.12%1.1g

0 gvs1.1 g

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

Find Baked Products rich in Fat

0%0g

Saturated Fat

1.05%0.34g

0 gvs0.34 g

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

Find Baked Products rich in Saturated Fat

0%0g

Omega 3

11.6%0.19g

0 gvs0.19 g

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

Find Baked Products rich in Omega 3

0%0g

Omega 6

0.85%0.14g

0 gvs0.14 g

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

Find Baked Products rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Baked Products rich in Cholesterol

16.4%21.4g

Carbohydrate

15%19.5g

21.4 gvs19.5 g

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

Find Baked Products rich in Carbohydrate

5.03%3.65g

Sugars

6.9%5g

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

3.65 gvs5 g

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

Find Baked Products rich in Sugars

Fructose

2.76%2g

≤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 gvs2 g

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

Find Baked Products rich in Fructose

Glucose

%1.44g

NA gvs1.44 g

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

Find Baked Products rich in Glucose

Sucrose

%0.29g

NA gvs0.29 g

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

Find Baked Products rich in Sucrose

4.85%1.84g

Fiber

20%7.65g

1.84 gvs7.65 g

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

Find Baked Products rich in Fiber

6.5%3.65g

Protein

15%8.3g

3.65 gvs8.3 g

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

Find Baked Products rich in Protein Buy premium vegan protein powder

Vitamins

Whole Grain Bagelsvs Broccoli

0%0μg

Vitamin A

10%91μg

RAE, retinol activity equivalents

0 μgvs91 μg

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

Find Baked Products rich in Vitamin A Buy Preformed Vegan Vitamin A

23%0.27mg

Vitamin B1

17.4%0.21mg

Thiamine

0.27 mgvs0.21 mg

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

Find Baked Products rich in Vitamin B1 Buy Vegan Vitamin B1

12%0.15mg

Vitamin B2

26.5%0.34mg

Riboflavin

0.15 mgvs0.34 mg

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

Find Baked Products rich in Vitamin B2 Buy Vegan Vitamin B2

11.4%1.82mg

Vitamin B3

11.7%1.88mg

Niacin, nicotinic acid, niacinamide

1.82 mgvs1.88 mg

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

Find Baked Products rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

33.7%1.7mg

Pantothenic acid

NA mgvs1.7 mg

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

Find Baked Products rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

4.37%0.057mg

Vitamin B6

39.6%0.51mg

Pyridoxine

0.057 mgvs0.51 mg

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

Find Baked Products rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Baked Products rich in Vitamin B7

13.7%55μg

Vitamin B9

46.3%185μg

Folates and Folic Acid

55 μgvs185 μg

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

Find Baked Products rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Baked Products rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

292%262mg

Ascorbic acid

0 mgvs262 mg

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

Find Baked Products rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Baked Products rich in Vitamin D Buy Vegan Vitamin D

0.63%0.094mg

Vitamin E

15.3%2.3mg

Tocopherols and Tocotrienols

0.094 mgvs2.3 mg

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

Find Baked Products rich in Vitamin E

0.16%0.2μg

Vitamin K

249%299μg

Phytomenadione or phylloquinone

0.2 μgvs299 μg

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

Find Baked Products rich in Vitamin K

Minerals

Whole Grain Bagelsvs Broccoli

3.65%36.5mg

Calcium

14%138mg

36.5 mgvs138 mg

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

Find Baked Products rich in Calcium

6.84%0.062mg

Copper

16%0.14mg

0.062 mgvs0.14 mg

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

Find Baked Products rich in Copper

Fluoride

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

NA μgvsNA μg

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

Find Baked Products rich in Fluoride

20.5%1.64mg

Iron

27%2.15mg

1.64 mgvs2.15 mg

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

Find Baked Products rich in Iron

3.83%16mg

Magnesium

14.7%61.8mg

16 mgvs61.8 mg

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

Find Baked Products rich in Magnesium

Manganese

27%0.62mg

NA mgvs0.62 mg

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

Find Baked Products rich in Manganese

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 .

Find Baked Products rich in Molybdenum

8.07%56.5mg

Phosphorus

27.7%194mg

56.5 mgvs194 mg

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

Find Baked Products rich in Phosphorus

2.03%69mg

Potassium

27.3%929mg

69 mgvs929 mg

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

Find Baked Products rich in Potassium

18.8%10.3μg

Selenium

13.4%7.35μg

10.3 μgvs7.35 μg

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

Find Baked Products rich in Selenium

9.73%146mg

Sodium

6.47%97mg

146 mgvs97 mg

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

Find Baked Products rich in Sodium

5.78%0.64mg

Zinc

11%1.2mg

0.64 mgvs1.2 mg

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

Find Baked Products rich in Zinc

0.37%13.5g

Water

7.1%263g

13.5 gvs263 g

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

Find Baked Products rich in Water

Lets compare vitamin content per 100 calories of Whole Grain Bagels vs Broccoli:

Whole Grain White Bagels have 1.3 times more Vitamin B1 than Raw Broccoli.
While Raw Broccoli contains more Vitamin A, 2.2 times more Vitamin B2, 9.1 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 24.4 times more Vitamin E and 1524 times more Vitamin K than Whole Grain White Bagels.
Both Whole Grain White Bagels and Raw Broccoli have similar amounts of Vitamin B3 per 100 kcal.
Both Whole Grain White Bagels as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Whole Grain Bagels vs Broccoli:

Whole Grain White Bagels have 1.4 times more Selenium and 1.5 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 3.8 times more Calcium, 2.3 times more Copper, 1.3 times more Iron, 3.8 times more Magnesium, 3.4 times more Phosphorus, 13.5 times more Potassium, 1.9 times more Zinc and 19.4 times more Water than Whole Grain White Bagels.

Comparison of macro-nutrients per 100 calories:

Raw Broccoli contains more Fat, more Saturated Fat, more Omega 3, 1.4 times more Sugars, 4.1 times more Fiber and 2.3 times more Protein than Whole Grain White Bagels.
Both Whole Grain White Bagels and Raw Broccoli have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Whole Grain White Bagels as well as Raw Broccoli have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Whole Grain BagelsVS English muffins, whole grain whiteBroccoliVS English muffins, whole grain whiteWhole Grain BagelsVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 100 calories Whole Grain BagelsVS Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Whole Grain Bagels or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: