Comparing Nutrients in 1 kilogram Wheat Bagels VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Wheat Bagels	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	86.2% 2500kcal	137% 3980kcal	2900kcal per day for Men 19-50 years
Fat	15.8% 15.3g	110% 107g	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	493% 7.9g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.6g	379% 64.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	376% 489g	525% 683g	130g per day for Men 19-50 years
Sugars	84.4% 61.2g	0% 0g	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	176% 67g	38g per day for Men 19-50 years
Protein	182% 102g	128% 71.4g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	336% 4.03mg	388% 4.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	173% 2.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	211% 33.7mg	277% 44.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.75mg	131% 6.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	164% 2.13mg	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	205% 820μg	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	21.3% 3.2mg	79.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	153% 183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	20% 200mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	194% 1.75mg	296% 2.66mg	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	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	121% 510mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	622% 14.3mg	650% 15mg	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	280% 1960mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	65% 2210mg	3400mg per day for Men 19-50 years
Selenium	522% 287μg	469% 258μg	55μg per day for Men 19-50 years
Sodium	293% 4390mg	809% 12140mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	133% 14.6mg	11mg per day for Men 19-50 years
Water	10% 376g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bagels VS Crackers, saltines, whole wheat (includes multi-grain) per 1 kg

Compare the macro and micronutrient content in 1 kg of Wheat Bagels versus 1 kg of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Wheat Bagels vs Crackers, saltines, whole wheat (includes multi-grain):

• 1 kg of Crackers, saltines, whole wheat (includes multi-grain) contains 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 3.7 times more Vitamin E and 12.2 times more Vitamin K than Wheat Bagels.
• Both Wheat Bagels and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Wheat Bagels have insufficient amounts of Vitamin K
• Both Wheat Bagels as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Wheat Bagels vs Crackers, saltines, whole wheat (includes multi-grain):

• 1 kilogram of Wheat Bagels has more Calcium than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 kg of Crackers, saltines, whole wheat (includes multi-grain) contains 1.5 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Sodium and 1.3 times more Zinc than Wheat Bagels.
• Both Wheat Bagels and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Manganese and Selenium per one kilogram.
• 1 kilogram of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat Bagels has more Sugars and 1.4 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 kg of Crackers, saltines, whole wheat (includes multi-grain) contains 1.6 times more Energy, 7 times more Fat, 10.4 times more Omega 3, 7.5 times more Omega 6, 1.4 times more Carbohydrate and 1.6 times more Fiber than Wheat Bagels.