Comparing Nutrients in 14 ounces Toasted Cinnamon-raisin Bagels VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Cinnamon-raisin Bagels	14%	5%	81%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	40.2% 1167kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	7.37% 7.14g	16% 15.5g	97g per day for Men 19-50 years
Saturated Fat	3.66% 1.17g	11.4% 3.64g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	151% 196g	130g per day for Men 19-50 years
Sugars	35.2% 25.5g	NA	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	26% 9.92g	57.4% 22g	38g per day for Men 19-50 years
Protein	75% 42g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	118% 1.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.06mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	91% 14.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.73% 0.19mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	93% 1.2mg	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	101% 405μg	60.5% 242μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.65% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9% 1.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.65% 3.18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	70.6% 0.64mg	98% 0.88mg	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	203% 16.2mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	56.6% 1.3mg	237% 5.44mg	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	47% 329mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	240% 132μg	183% 100μg	55μg per day for Men 19-50 years
Sodium	98% 1469mg	142% 2135mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	44.7% 4.92mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.84% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Cinnamon-raisin Bagels VS Cracked-wheat Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Toasted Cinnamon-raisin Bagels versus 14 oz of Cracked-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Toasted Cinnamon-raisin Bagels vs Cracked-wheat Bread:

• 14 ounces of Toasted Cinnamon-raisin Bagels have more Vitamin A and 1.7 times more Vitamin B9 than Cracked-wheat Bread.
• While 14 oz of Cracked-wheat Bread contain 10.9 times more Vitamin B5 and 5.1 times more Vitamin B6 than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Cracked-wheat Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B5
• 14 ounces of Cracked-wheat Bread have insufficient amounts of Vitamin A
• Both Toasted Cinnamon-raisin Bagels as well as Cracked-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Toasted Cinnamon-raisin Bagels vs Cracked-wheat Bread:

• 14 ounces of Toasted Cinnamon-raisin Bagels have 1.5 times more Iron and 1.3 times more Selenium than Cracked-wheat Bread.
• While 14 oz of Cracked-wheat Bread contain 2.2 times more Calcium, 1.4 times more Copper, 2.3 times more Magnesium, 4.2 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Sodium and 1.5 times more Zinc than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Cracked-wheat Bread contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Cinnamon-raisin Bagels have 1.3 times more Omega 3 and 1.2 times more Protein than Cracked-wheat Bread.
• While 14 oz of Cracked-wheat Bread contain 2.2 times more Fat, 3.1 times more Saturated Fat and 2.2 times more Fiber than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Cracked-wheat Bread offer comparable quantities of Energy, Omega 6 and Carbohydrate per 14 ounces.