Comparing Nutrients in 100 calories French Bread VS Oat Bran Bagels

Weight per 100 calories

• French Bread: 36.8g
• 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 - French Bread or Oat Bran Bagels?

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	French Bread	Oat Bran Bagels	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	1.47% 0.024g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	14.7% 19g	16% 21g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	0.26% 0.19g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.13% 0.81g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	7.06% 3.95g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	French 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	21.8% 0.26mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	7.25% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.35% 0.17mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.03% 0.039mg	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	11.3% 45.2μg	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% 0mg	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	0.51% 0.077mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	0.13% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	1.9% 19mg	0.47% 4.7mg	1000mg per day for Men 19-50 years
Copper	6.2% 0.056mg	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	18% 1.44mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.8% 11.8mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	9.22% 0.21mg	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	5.5% 38.6mg	6.16% 43mg	700mg per day for Men 19-50 years
Potassium	1.27% 43mg	1.33% 45mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	24.4% 13.4μg	55μg per day for Men 19-50 years
Sodium	14.8% 221mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.35% 13g	3700g per day for Men 19-50 years

French Bread VS Oat Bran Bagels Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of French Bread vs Oat Bran Bagels:

• 100 calories of French Bread have 2 times more Vitamin B1, 1.5 times more Vitamin B3 and 2.3 times more Vitamin B6 than Oat Bran Bagels.
• Both French Bread and Oat Bran Bagels provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 100 calories.
• 100 calories of Oat Bran Bagels have insufficient amounts of Vitamin B6
• Both French or Vienna Bread includes Sourdough 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 calories.

Comparing minerals per 100 calories for French Bread vs Oat Bran Bagels:

• 100 kcal of Oat Bran Bagels contain 1.6 times more Manganese and 1.3 times more Selenium than French or Vienna Bread includes Sourdough.
• Both French Bread and Oat Bran Bagels contain similar levels of Copper, Iron, Magnesium, Phosphorus, Sodium and Zinc per 100 calories.
• Both French or Vienna Bread includes Sourdough as well as Oat Bran Bagels lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of French Bread have 2.7 times more Sugars than Oat Bran Bagels.
• While 100 kcal of Oat Bran Bagels contain 1.7 times more Fiber than French or Vienna Bread includes Sourdough.
• Both French Bread and Oat Bran Bagels offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both French or Vienna Bread includes Sourdough as well as Oat Bran Bagels provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.