Comparing Nutrients in 100 calories Toasted Cinnamon-raisin Bagels VS Toasted Multi-grain Bread

Weight per 100 calories

• Toasted Cinnamon-raisin Bagels: 34g
• Toasted Multi-grain Bread: 34.7g

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

Discover which food has more nutrients per 100 calories - Toasted Cinnamon-raisin Bagels or Toasted Multi-grain Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Cinnamon-raisin Bagels	14%	5%	81%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	3.7% 0.63g	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	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	3% 2.2g	3.32% 2.4g	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	1.28% 0.93g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	6.44% 3.6g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	0.87% 7.82μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.35% 0.11mg	7.03% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	3.8% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.34% 1mg	9.54% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.32% 0.016mg	2.53% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.57% 0.02mg	7.64% 0.099mg	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	6.08% 24.3μg	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	0.039% 0.035mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.27μg	0.43% 0.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	0.68% 6.8mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	6.05% 0.054mg	12% 0.11mg	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	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	1.86% 7.82mg	7.03% 29.5mg	420mg per day for Men 19-50 years
Manganese	4.85% 0.11mg	33.2% 0.76mg	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	12.3% 85.8mg	700mg per day for Men 19-50 years
Potassium	1.63% 55.4mg	2.55% 87mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	8.4% 126mg	9.6% 144mg	1500mg per day for Men 19-50 years
Zinc	2.5% 0.28mg	5.84% 0.64mg	11mg per day for Men 19-50 years
Water	0.25% 9.15g	0.3% 11g	3700g per day for Men 19-50 years

Toasted Cinnamon-raisin Bagels VS Toasted Multi-grain Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Cinnamon-raisin Bagels or Toasted Multi-grain Bread?

Lets compare vitamin content per 100 calories of Toasted Cinnamon-raisin Bagels vs Toasted Multi-grain Bread:

• 100 calories of Toasted Cinnamon-raisin Bagels have 1.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B9 than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 1.5 times more Vitamin B3, 7.9 times more Vitamin B5 and 4.9 times more Vitamin B6 than Toasted Cinnamon-raisin Bagels.
• 100 calories of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Toasted Cinnamon-raisin Bagels as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Toasted Cinnamon-raisin Bagels vs Toasted Multi-grain Bread:

• 100 calories of Toasted Cinnamon-raisin Bagels have 1.5 times more Iron than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 5.7 times more Calcium, 2 times more Copper, 3.8 times more Magnesium, 6.9 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium and 2.3 times more Zinc than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Toasted Multi-grain Bread contain similar levels of Selenium and Sodium per 100 calories.
• 100 calories of Toasted Cinnamon-raisin Bagels lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Toasted Cinnamon-raisin Bagels have 1.2 times more Carbohydrate than Toasted Multi-grain Bread.
• While 100 kcal of Toasted Multi-grain Bread with Whole-grain contain 5.4 times more Omega 3, 2.7 times more Omega 6, 3.3 times more Fiber and 1.4 times more Protein than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Toasted Multi-grain Bread offer comparable quantities of Energy and Sugars per 100 calories.
• 100 calories of Toasted Cinnamon-raisin Bagels provide inadequate amounts of Omega 3 and Omega 6