Comparing Nutrients in 14 ounces Toasted Sprouted Wheat Bread VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Toasted Sprouted Wheat Bread	Whole Grain Bagels	Recommended Dietary Allowance
Energy	28% 814kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	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	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	166% 216g	130g per day for Men 19-50 years
Sugars	15.7% 11.4g	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	59.5% 22.6g	49% 18.7g	38g per day for Men 19-50 years
Protein	101% 56.8g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat 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	67% 0.81mg	231% 2.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	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	64% 0.83mg	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	0% 0μg	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	9.53% 1.43mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	0% 0mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	102% 8.18mg	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	67% 282mg	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	109% 762mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	25% 853mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	136% 2044mg	98% 1476mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	58.5% 6.43mg	11mg per day for Men 19-50 years
Water	5% 185g	3.7% 137g	3700g per day for Men 19-50 years

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

• Toasted Sprouted Wheat Bread has 1.4 times more Vitamin B6, 1.5 times more Vitamin E and 2.4 times more Vitamin K than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 3.4 times more Vitamin B1, 4.6 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin B9 than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread as well as Whole Grain White Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Toasted Sprouted Wheat Bread has 1.4 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.2 times more Potassium, 1.2 times more Selenium, 1.4 times more Sodium and 1.4 times more Water than Whole Grain White Bagels.
• While Whole Grain White Bagels contain more Calcium and 2 times more Iron than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and Whole Grain White Bagels have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted Sprouted Wheat Bread has 1.2 times more Fiber and 1.5 times more Protein than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 1.5 times more Carbohydrate and 3.3 times more Sugars than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and Whole Grain White Bagels have similar amounts of Energy per 14 oz.
• Both Toasted Sprouted Wheat Bread as well as Whole Grain White Bagels have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.