Comparing Nutrients in 14 ounces Wheat Bagels VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Potato Bread	19%	11%	70%

Macro Nutrients

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Energy	34.2% 992kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	6.26% 6.07g	13% 12.4g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	149% 194g	144% 187g	130g per day for Men 19-50 years
Sugars	33.5% 24.3g	51.3% 37.2g	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	43% 16.3g	66% 25g	38g per day for Men 19-50 years
Protein	72.3% 40.5g	88.6% 49.6g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	62% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.58mg	71% 0.92mg	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	75.4% 302μg	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	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	1.32% 7.94IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.47% 1.27mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	41.5% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	137% 11mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	247% 5.68mg	43.7% 1mg	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	80.5% 564mg	209% 1465mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	207% 114μg	68.6% 37.7μg	55μg per day for Men 19-50 years
Sodium	116% 1742mg	99% 1488mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	4.03% 149g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Wheat Bagels vs Potato Bread:

• Wheat Bagels have 2.1 times more Vitamin B1, 2 times more Vitamin B2 and 2.7 times more Vitamin B3 than Potato Bread.
• While Potato Bread contains more Vitamin A, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin E and 4.5 times more Vitamin K than Wheat Bagels.
• Both Wheat Bagels as well as Potato Bread have insufficient amounts of Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Wheat Bagels vs Potato Bread:

• Wheat Bagels have 1.9 times more Copper, 1.2 times more Iron, 1.8 times more Magnesium, 5.7 times more Manganese and 3 times more Selenium than Potato Bread.
• While Potato Bread contains 9.4 times more Calcium, 2.6 times more Phosphorus, 4.4 times more Potassium and 1.3 times more Zinc than Wheat Bagels.
• Both Wheat Bagels and Potato Bread have similar amounts of Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Wheat Bagels have more Omega 3 and more Omega 6 than Potato Bread.
• While Potato Bread contains 2 times more Fat, 1.5 times more Sugars and 1.5 times more Fiber than Wheat Bagels.
• Both Wheat Bagels and Potato Bread have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Wheat Bagels as well as Potato Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.