Comparing Nutrients in 100 calories Wheat Bagels VS Potato Bread

Weight per 100 calories

• Wheat Bagels: 40g
• Potato Bread: 37.6g

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

Which food has more nutrients per 100 calories - Wheat Bagels or Potato Bread?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Potato Bread	19%	11%	70%

Macro Nutrients

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.02% 0.34g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	3.38% 2.45g	4.86% 3.53g	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	4.3% 1.64g	6.23% 2.37g	38g per day for Men 19-50 years
Protein	7.3% 4.08g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.02μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	3.07% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.43% 1.35mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	6.14% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.52% 0.059mg	6.7% 0.087mg	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	7.6% 30.4μg	12% 47.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.35% 0.056μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.13% 0.75IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.85% 0.13mg	1.18% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	2.13% 2.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Calcium	0.8% 8mg	7.07% 70.7mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	3.93% 0.035mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.64μg	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	14% 1.1mg	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	2.5% 10.5mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	4.14% 0.095mg	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	8.1% 56.8mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	1.94% 66mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	9.4% 141mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	4.92% 0.54mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.34% 12.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Wheat Bagels vs Potato Bread:

• Wheat Bagels have 2.3 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.9 times more Vitamin B3 than Potato Bread.
• While Potato Bread contains more Vitamin A, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin E and 4.3 times more Vitamin K than Wheat Bagels.
• Both Wheat Bagels as well as Potato Bread have insufficient amounts of Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Wheat Bagels vs Potato Bread:

• Wheat Bagels have 2 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 6 times more Manganese, 3.2 times more Selenium and 1.2 times more Sodium than Potato Bread.
• While Potato Bread contains 8.8 times more Calcium, 2.4 times more Phosphorus and 4.1 times more Potassium than Wheat Bagels.
• Both Wheat Bagels and Potato Bread have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Wheat Bagels have more Omega 3 and more Omega 6 than Potato Bread.
• While Potato Bread contains 1.9 times more Fat, 1.4 times more Sugars and 1.4 times more Fiber than Wheat Bagels.
• Both Wheat Bagels and Potato Bread have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Wheat Bagels as well as Potato Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.