Comparing Nutrients in 14 ounces Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Oat Bran Bagels	Recommended Dietary Allowance
Energy	39.3% 1139kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	163% 212g	130g per day for Men 19-50 years
Sugars	50% 36.3g	8.92% 6.47g	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	12% 8.65g	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	% 6.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	79% 44.2g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	35.3% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	13% 0.17mg	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	130% 520μg	97% 389μg	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	0.88% 0.79mg	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	3.18% 0.48mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	66.6% 0.6mg	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	223% 18mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	149% 3.43mg	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	52% 365mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	121% 1814mg	156% 2342mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	3.03% 112g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Oat Bran Bagels per 14 oz

Compare the macro and micronutrient content in 14 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted versus 14 oz of Oat Bran Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Oat Bran Bagels:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oat Bran Bagels.
• While 14 oz of Oat Bran Bagels contain 1.3 times more Vitamin B2, 1.9 times more Vitamin B5 and 2.8 times more Vitamin E than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin E
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Oat Bran Bagels:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 1.5 times more Iron and 1.4 times more Zinc than Oat Bran Bagels.
• While 14 oz of Oat Bran Bagels contain 1.3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Selenium and 1.3 times more Sodium than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Oat Bran Bagels contain similar levels of Copper, Phosphorus and Potassium per 14 ounces.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Oat Bran Bagels lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 2.9 times more Omega 3 and 5.6 times more Sugars than Oat Bran Bagels.
• While 14 oz of Oat Bran Bagels contain 2 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Oat Bran Bagels offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Oat Bran Bagels provide inadequate amounts of Omega 3