Comparing Nutrients in 1 kilogram Cinnamon-raisin Bagels VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Energy	94% 2740kcal	88% 2550kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	8.56% 2.74g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	27.4% 4.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	425% 552g	410% 533g	130g per day for Men 19-50 years
Sugars	82.5% 59.8g	22.5% 16.3g	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	60.5% 23g	95% 36g	38g per day for Men 19-50 years
Protein	175% 98g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	23.3% 210μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	320% 3.84mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.77mg	260% 3.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	33% 0.43mg	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	278% 1110μg	245% 980μg	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	7.78% 7mg	2.22% 2mg	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	20.7% 3.1mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	19% 190mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	168% 1.5mg	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	475% 38mg	385% 31mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	381% 8.76mg	375% 8.63mg	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	143% 1000mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	622% 342μg	55μg per day for Men 19-50 years
Sodium	271% 4070mg	393% 5900mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	82% 9mg	11mg per day for Men 19-50 years
Water	8.65% 320g	8.9% 329g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cinnamon-raisin Bagels vs Oat Bran Bagels:

• Cinnamon-raisin Bagels have 21 times more Vitamin A and 1.4 times more Vitamin B6 than Oat Bran Bagels.
• Both Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 1 kg.
• Both Cinnamon-raisin Bagels as well as Oat Bran Bagels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cinnamon-raisin Bagels vs Oat Bran Bagels:

• Cinnamon-raisin Bagels have 1.6 times more Calcium, 1.2 times more Iron, 1.3 times more Potassium and 1.3 times more Zinc than Oat Bran Bagels.
• While Oat Bran Bagels contain 1.4 times more Sodium than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cinnamon-raisin Bagels have 1.4 times more Fat, 1.8 times more Omega 3, 1.4 times more Omega 6 and 3.7 times more Sugars than Oat Bran Bagels.
• While Oat Bran Bagels contain 1.6 times more Fiber than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Cinnamon-raisin Bagels as well as Oat Bran Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.