Comparing Nutrients in 100 calories Toasted Cinnamon-raisin Bagels VS Oat Bran Bagels

Weight per 100 calories

• Toasted Cinnamon-raisin Bagels: 34g
• Oat Bran Bagels: 39.2g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Toasted Cinnamon-raisin Bagels or Oat Bran Bagels?

Macros Ratio

	Protein	Fat	Carbs
Toasted Cinnamon-raisin Bagels	14%	5%	81%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	16% 21g	130g per day for Men 19-50 years
Sugars	3% 2.2g	0.88% 0.64g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.24% 0.85g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	6.44% 3.6g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	0.87% 7.82μg	0.044% 0.39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.35% 0.11mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.34% 1mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.32% 0.016mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.57% 0.02mg	1.3% 0.017mg	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	8.67% 34.7μg	9.6% 38.4μg	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	0.23% 0.2mg	0.087% 0.078mg	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	0.77% 0.12mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.27μg	0.13% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	0.68% 6.8mg	0.47% 4.7mg	1000mg per day for Men 19-50 years
Copper	6.05% 0.054mg	6.58% 0.059mg	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	17.4% 1.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	1.86% 7.82mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	4.85% 0.11mg	14.7% 0.34mg	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	4.03% 28.2mg	6.16% 43mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.4mg	1.33% 45mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	24.4% 13.4μg	55μg per day for Men 19-50 years
Sodium	8.4% 126mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	2.5% 0.28mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.25% 9.15g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Toasted Cinnamon-raisin Bagels vs Oat Bran Bagels:

• Toasted Cinnamon-raisin Bagels have 1.2 times more Vitamin B6 than Oat Bran Bagels.
• While Oat Bran Bagels contain 1.5 times more Vitamin B2 and 10.9 times more Vitamin B5 than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Toasted Cinnamon-raisin Bagels as well as Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Toasted Cinnamon-raisin Bagels vs Oat Bran Bagels:

• Toasted Cinnamon-raisin Bagels have 1.2 times more Potassium than Oat Bran Bagels.
• While Oat Bran Bagels contain 1.6 times more Magnesium, 3 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Sodium and 1.3 times more Zinc than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Copper, Iron and Selenium per 100 kcal.
• Both Toasted Cinnamon-raisin Bagels as well as Oat Bran Bagels have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Toasted Cinnamon-raisin Bagels have 1.3 times more Omega 6 and 3.4 times more Sugars than Oat Bran Bagels.
• While Oat Bran Bagels contain 1.7 times more Fiber than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Toasted Cinnamon-raisin Bagels as well as Oat Bran Bagels have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.