Comparing Nutrients in 14 ounces Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) VS Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Raisin Bread	11%	14%	75%

Macro Nutrients

	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Raisin Bread	Recommended Dietary Allowance
Energy	37.6% 1091kcal	37.5% 1087kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	15.4% 2.6g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	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	24% 9.13g	45% 17g	38g per day for Men 19-50 years
Protein	74.4% 41.7g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Raisin Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	178% 2.14mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	30.7% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	21% 0.27mg	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	87.3% 349μg	33.7% 135μg	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	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Raisin Bread	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	87.3% 0.79mg	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	177% 14mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	86.5% 2mg	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	54.4% 381mg	62% 433mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	141% 2119mg	103% 1548mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) VS Raisin Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) versus 14 oz of Raisin Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) vs Raisin Bread:

• 14 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have 3 times more Vitamin B1, 1.8 times more Vitamin B2, 3.1 times more Vitamin B3 and 2.6 times more Vitamin B9 than Raisin Bread.
• While 14 oz of Unenriched Raisin Bread contain 1.4 times more Vitamin B6 than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) and Raisin Bread provide similar amounts of Vitamin B5 per 14 ounces.
• Both Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) as well as Unenriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) vs Raisin Bread:

• 14 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have 1.9 times more Iron, 1.4 times more Sodium and 1.2 times more Zinc than Raisin Bread.
• While 14 oz of Unenriched Raisin Bread contain 3.7 times more Calcium and 2.2 times more Potassium than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) and Raisin Bread contain similar levels of Copper, Magnesium, Manganese and Phosphorus per 14 ounces.
• 14 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have 1.3 times more Protein than Raisin Bread.
• While 14 oz of Unenriched Raisin Bread contain 2.8 times more Fat, 4.9 times more Saturated Fat and 1.9 times more Fiber than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) and Raisin Bread offer comparable quantities of Energy, Omega 3, Omega 6 and Carbohydrate per 14 ounces.