Comparing Nutrients in 1 kilogram Wheat Bagels VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Potato Bread	19%	11%	70%

Macro Nutrients

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Energy	86.2% 2500kcal	92% 2660kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	47.5% 0.76g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.6g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	376% 489g	362% 471g	130g per day for Men 19-50 years
Sugars	84.4% 61.2g	129% 94g	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	108% 41g	166% 63g	38g per day for Men 19-50 years
Protein	182% 102g	223% 125g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	336% 4.03mg	157% 1.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	211% 33.7mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.75mg	163% 8.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	178% 2.32mg	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	190% 760μg	315% 1260μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	62.5% 1.5μg	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	3.33% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.3% 3.2mg	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	56.7% 68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Calcium	20% 200mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	104% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	6.03% 241μg	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	345% 27.6mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	622% 14.3mg	110% 2.53mg	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	203% 1420mg	527% 3690mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	211% 7180mg	3400mg per day for Men 19-50 years
Selenium	522% 287μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	293% 4390mg	250% 3750mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	10% 376g	9.07% 336g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Wheat Bagels vs Potato Bread:

• Wheat Bagels have 2.1 times more Vitamin B1, 2 times more Vitamin B2 and 2.7 times more Vitamin B3 than Potato Bread.
• While Potato Bread contains more Vitamin A, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin E and 4.5 times more Vitamin K than Wheat Bagels.
• Both Wheat Bagels as well as Potato Bread have insufficient amounts of Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Wheat Bagels vs Potato Bread:

• Wheat Bagels have 1.9 times more Copper, 1.2 times more Iron, 1.8 times more Magnesium, 5.7 times more Manganese and 3 times more Selenium than Potato Bread.
• While Potato Bread contains 9.4 times more Calcium, 2.6 times more Phosphorus, 4.4 times more Potassium and 1.3 times more Zinc than Wheat Bagels.
• Both Wheat Bagels and Potato Bread have similar amounts of Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Wheat Bagels have more Omega 3 and more Omega 6 than Potato Bread.
• While Potato Bread contains 2 times more Fat, 1.5 times more Sugars and 1.5 times more Fiber than Wheat Bagels.
• Both Wheat Bagels and Potato Bread have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Wheat Bagels as well as Potato Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.