Comparing Nutrients in 1 kilogram Cinnamon-raisin Bagels VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cinnamon-raisin Bagels	Baked White Potatoes	Recommended Dietary Allowance
Energy	94% 2740kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	17.5% 17g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	8.56% 2.74g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	37% 6.32g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	425% 552g	162% 211g	130g per day for Men 19-50 years
Sugars	82.5% 59.8g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	60.5% 23g	55.3% 21g	38g per day for Men 19-50 years
Protein	175% 98g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Baked White Potatoes	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	213% 2.77mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.7% 0.62mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Baked White Potatoes	Recommended Dietary Allowance
Calcium	19% 190mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	381% 8.76mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	43.5% 1480mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	271% 4070mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	8.65% 320g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cinnamon-raisin Bagels vs Baked White Potatoes:

• Cinnamon-raisin Bagels have 21 times more Vitamin A, 8 times more Vitamin B1, 6.4 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 2.9 times more Vitamin B9 and 7.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.4 times more Vitamin B6, 18 times more Vitamin C and 3.9 times more Vitamin K than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cinnamon-raisin Bagels vs Baked White Potatoes:

• Cinnamon-raisin Bagels have 1.9 times more Calcium, 1.3 times more Copper, 5.9 times more Iron, 4.6 times more Manganese, 1.3 times more Phosphorus, 62 times more Selenium, 58.1 times more Sodium and 3.2 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.7 times more Potassium and 2.4 times more Water than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Baked Whole White Potatoes have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cinnamon-raisin Bagels have 3 times more Energy, 11.3 times more Fat, 2.6 times more Omega 3, 12.9 times more Omega 6, 2.6 times more Carbohydrate, 3.9 times more Sugars and 4.7 times more Protein than Baked Whole White Potatoes.
• Both Cinnamon-raisin Bagels and Baked Whole White Potatoes have similar amounts of Fiber per 1 kg.
• Both Cinnamon-raisin Bagels as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.