Comparing Nutrients in 14 ounces Cracked-wheat Bread VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Cracked-wheat Bread	Oat Bran Bagels	Recommended Dietary Allowance
Energy	35.6% 1032kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	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	151% 196g	163% 212g	130g per day for Men 19-50 years
Sugars	NA	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	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	57.4% 22g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	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	118% 1.42mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	35.3% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	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	60.5% 242μg	97% 389μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	17% 171mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	139% 11mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	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	86.7% 607mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	183% 100μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	142% 2135mg	156% 2342mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	3.84% 142g	3.53% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Oat Bran Bagels per 14 oz

Compare the macro and micronutrient content in 14 oz of Cracked-wheat Bread 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 Cracked-wheat Bread vs Oat Bran Bagels:

• 14 ounces of Cracked-wheat Bread have 1.2 times more Vitamin B3 and 7.1 times more Vitamin B6 than Oat Bran Bagels.
• While 14 oz of Oat Bran Bagels contain 1.4 times more Vitamin B2 and 1.6 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bagels provide similar amounts of Vitamin B1 and Vitamin B5 per 14 ounces.
• Both Cracked-wheat Bread as well as Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cracked-wheat Bread vs Oat Bran Bagels:

• 14 ounces of Cracked-wheat Bread have 3.6 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Oat Bran Bagels.
• While 14 oz of Oat Bran Bagels contain 1.4 times more Selenium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bagels contain similar levels of Iron and Sodium per 14 ounces.
• 14 ounces of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cracked-wheat Bread have 3.3 times more Fat, 4.8 times more Saturated Fat, 1.5 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Fiber than Oat Bran Bagels.
• Both Cracked-wheat Bread and Oat Bran Bagels offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Oat Bran Bagels provide inadequate amounts of Omega 3