Comparing Nutrients in 100 calories Cracked-wheat Bread VS Oat Bran Bagels

Weight per 100 calories

• Cracked-wheat Bread: 38.5g
• Oat Bran Bagels: 39.2g

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

Discover which food has more nutrients per 100 calories - Cracked-wheat Bread or Oat Bran Bagels?

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Cracked-wheat Bread	Oat Bran Bagels	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	0.79% 0.013g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	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	14.6% 19g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	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	5.57% 2.1g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	5.98% 3.35g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.044% 0.39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.82% 1.4mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	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	5.87% 23.5μg	9.6% 38.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.32% 0.008μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.087% 0.078mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.13% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	0.47% 4.7mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	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	13.5% 1.1mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	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	8.4% 59mg	6.16% 43mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	1.33% 45mg	3400mg per day for Men 19-50 years
Selenium	17.7% 9.73μg	24.4% 13.4μg	55μg per day for Men 19-50 years
Sodium	13.8% 207mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	4.34% 0.48mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	0.35% 13g	3700g per day for Men 19-50 years

Cracked-wheat Bread VS Oat Bran Bagels Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cracked-wheat Bread or Oat Bran Bagels?

Lets compare vitamin content per 100 calories of Cracked-wheat Bread vs Oat Bran Bagels:

• 100 calories of Cracked-wheat Bread have 1.2 times more Vitamin B3 and 6.9 times more Vitamin B6 than Oat Bran Bagels.
• While 100 kcal of Oat Bran Bagels contain 1.4 times more Vitamin B2 and 1.6 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bagels provide similar amounts of Vitamin B1 and Vitamin B5 per 100 calories.
• 100 calories of Oat Bran Bagels have insufficient amounts of Vitamin B6
• Both Cracked-wheat Bread as well as Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Cracked-wheat Bread vs Oat Bran Bagels:

• 100 calories of Cracked-wheat Bread have 1.4 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Oat Bran Bagels.
• While 100 kcal of Oat Bran Bagels contain 1.4 times more Selenium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bagels contain similar levels of Iron and Sodium per 100 calories.
• 100 calories of Oat Bran Bagels lack sufficient amounts of Potassium
• Both Cracked-wheat Bread as well as Oat Bran Bagels lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cracked-wheat Bread have 1.5 times more Fiber than Oat Bran Bagels.
• While 100 kcal of Oat Bran Bagels contain 1.3 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bagels offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Cracked-wheat Bread as well as Oat Bran Bagels provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.