Comparing Nutrients in 1 kilogram Cracked-wheat Bread VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Cracked-wheat Bread	Oat Bran Bagels	Recommended Dietary Allowance
Energy	89.7% 2600kcal	88% 2550kcal	2900kcal per day for Men 19-50 years
Fat	40.2% 39g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	38% 6.5g	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	381% 495g	410% 533g	130g per day for Men 19-50 years
Sugars	NA	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	145% 55g	95% 36g	38g per day for Men 19-50 years
Protein	155% 87g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	260% 3.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	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	153% 610μg	245% 980μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	43% 430mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	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	351% 28mg	385% 31mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	596% 13.7mg	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	219% 1530mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	622% 342μg	55μg per day for Men 19-50 years
Sodium	359% 5380mg	393% 5900mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	82% 9mg	11mg per day for Men 19-50 years
Water	9.68% 358g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Oat Bran Bagels per 1 kg

Compare the macro and micronutrient content in 1 kg of Cracked-wheat Bread versus 1 kg of Oat Bran Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cracked-wheat Bread vs Oat Bran Bagels:

• 1 kilogram of Cracked-wheat Bread has 1.2 times more Vitamin B3 and 7.1 times more Vitamin B6 than Oat Bran Bagels.
• While 1 kg of Oat Bran Bagels contains 1.4 times more Vitamin B2 and 1.6 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bagels provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• Both Cracked-wheat Bread as well as Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cracked-wheat Bread vs Oat Bran Bagels:

• 1 kilogram of Cracked-wheat Bread has 3.6 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Oat Bran Bagels.
• While 1 kg of Oat Bran Bagels contains 1.4 times more Selenium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bagels contain similar levels of Iron and Sodium per one kilogram.
• 1 kilogram of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cracked-wheat Bread has 3.3 times more Fat, 4.8 times more Saturated Fat, 1.5 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Fiber than Oat Bran Bagels.
• Both Cracked-wheat Bread and Oat Bran Bagels offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Oat Bran Bagels provide inadequate amounts of Omega 3