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

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Dried Beechnuts	Recommended Dietary Allowance
Energy	39.3% 1139kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.68g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	11.4% 1.94g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	102% 133g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	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	NA	38g per day for Men 19-50 years
Protein	79% 44.2g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	209% 2.7mg	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	112% 448μg	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	68.4% 61.5mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Dried Beechnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	295% 2.66mg	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	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	231% 5.32mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	13.5% 460mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	NA	55μg per day for Men 19-50 years
Sodium	121% 1814mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	3.03% 112g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Dried Beechnuts 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 Dried Beechnuts 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 Dried Beechnuts:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 2 times more Vitamin B1 and 5 times more Vitamin B3 than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.4 times more Vitamin B2, 4 times more Vitamin B5, 9.8 times more Vitamin B6 and more Vitamin C 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 Dried Beechnuts provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin C
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 1.8 times more Iron, more Magnesium, more Phosphorus, 12 times more Sodium and 3.6 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 4.5 times more Copper, 2.3 times more Manganese and 8.8 times more Potassium than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Dried Beechnuts 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 1.7 times more Carbohydrate and 1.8 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2 times more Energy, 35 times more Fat, 25 times more Saturated Fat, 26.6 times more Omega 3 and 37.6 times more Omega 6 than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.