Comparing Nutrients in 100 calories Whole Wheat French Bread VS Whole Grain Bagels

Weight per 100 calories

• Whole Wheat French Bread: 41.8g
• Whole Grain Bagels: 39.2g

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

Which food has more nutrients per 100 calories - Whole Wheat French Bread or Whole Grain Bagels?

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Whole Wheat French Bread	Whole Grain Bagels	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.92% 0.015g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.5g	16.4% 21.4g	130g per day for Men 19-50 years
Sugars	0% 0g	5.03% 3.65g	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	4.62% 1.76g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	6.22% 3.5g	6.5% 3.65g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.2% 0.22mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.15% 0.067mg	4.37% 0.057mg	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	10% 40μg	13.7% 55μg	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% 0mg	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	0.84% 0.13mg	0.63% 0.094mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.29μg	0.16% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	1.76% 17.6mg	3.65% 36.5mg	1000mg per day for Men 19-50 years
Copper	8.74% 0.079mg	6.84% 0.062mg	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	3.92% 0.31mg	20.5% 1.64mg	8mg per day for Men 19-50 years
Magnesium	5.2% 21.8mg	3.83% 16mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	9.5% 66.5mg	8.07% 56.5mg	700mg per day for Men 19-50 years
Potassium	2% 68.2mg	2.03% 69mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	18.8% 10.3μg	55μg per day for Men 19-50 years
Sodium	10.5% 157mg	9.73% 146mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.49mg	5.78% 0.64mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.37% 13.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Whole Wheat French Bread vs Whole Grain Bagels:

• Whole Grain White Bagels contain 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.4 times more Vitamin B9 than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Whole Grain White Bagels have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Whole Wheat French or Vienna Bread as well as Whole Grain White 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 Whole Wheat French Bread vs Whole Grain Bagels:

• Whole Wheat French or Vienna Bread has 1.3 times more Copper, 1.4 times more Magnesium and 1.3 times more Selenium than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 2.1 times more Calcium, 5.2 times more Iron and 1.3 times more Zinc than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Whole Grain White Bagels have similar amounts of Phosphorus, Potassium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Whole Wheat French or Vienna Bread has more Omega 6 than Whole Grain White Bagels.
• While Whole Grain White Bagels contain more Sugars than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Whole Grain White Bagels have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Whole Wheat French or Vienna Bread as well as Whole Grain White Bagels have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.