Comparing Nutrients in 14 ounces Whole Wheat French Bread VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Whole Wheat French Bread	Whole Grain Bagels	Recommended Dietary Allowance
Energy	32.7% 949kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	166% 216g	130g per day for Men 19-50 years
Sugars	0% 0g	51% 37g	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	44% 16.7g	49% 18.7g	38g per day for Men 19-50 years
Protein	59% 33g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.07mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	44.3% 0.58mg	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	95% 381μg	139% 556μg	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% 0mg	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	7.94% 1.2mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	16.7% 167mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	69.2% 0.62mg	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	37.2% 2.98mg	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	90% 631mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	98% 1476mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	58.5% 6.43mg	11mg per day for Men 19-50 years
Water	4.27% 158g	3.7% 137g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Wheat French Bread vs Whole Grain Bagels:

• Whole Wheat French or Vienna Bread has 1.3 times more Vitamin E than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.5 times more Vitamin B9 than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Whole Grain White Bagels have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Whole Wheat French or Vienna Bread as well as Whole Grain White Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Whole Wheat French Bread vs Whole Grain Bagels:

• Whole Wheat French or Vienna Bread has 1.3 times more Magnesium than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 2.2 times more Calcium, 5.6 times more Iron and 1.4 times more Zinc than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Whole Grain White Bagels have similar amounts of Copper, Phosphorus, Potassium, Selenium, Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole Wheat French or Vienna Bread has more Fat, more Omega 3 and more Omega 6 than Whole Grain White Bagels.
• While Whole Grain White Bagels contain more Sugars than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Whole Grain White Bagels have similar amounts of Energy, Carbohydrate, Fiber and Protein per 14 oz.
• Both Whole Wheat French or Vienna Bread as well as Whole Grain White Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.