Comparing Nutrients in 1 kilogram Whole Wheat French Bread VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Whole Wheat French Bread	Whole Grain Bagels	Recommended Dietary Allowance
Energy	82.4% 2390kcal	88% 2550kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	378% 491g	419% 545g	130g per day for Men 19-50 years
Sugars	0% 0g	128% 93g	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	111% 42g	124% 47g	38g per day for Men 19-50 years
Protein	149% 83.3g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	435% 5.2mg	582% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	244% 39mg	291% 46.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	112% 1.45mg	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	240% 960μg	350% 1400μg	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	20% 3mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	42% 420mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	174% 1.57mg	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	94% 7.5mg	524% 42mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	227% 1590mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	48% 1630mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	571% 314μg	478% 263μg	55μg per day for Men 19-50 years
Sodium	250% 3750mg	248% 3720mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	147% 16mg	11mg per day for Men 19-50 years
Water	10.8% 398g	9.33% 345g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Wheat French Bread vs Whole Grain Bagels:

• Whole Wheat French or Vienna Bread has 1.3 times more Vitamin E than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.5 times more Vitamin B9 than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Whole Grain White Bagels have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Whole Wheat French or Vienna Bread as well as Whole Grain White Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Whole Wheat French Bread vs Whole Grain Bagels:

• Whole Wheat French or Vienna Bread has 1.3 times more Magnesium than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 2.2 times more Calcium, 5.6 times more Iron and 1.4 times more Zinc than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Whole Grain White Bagels have similar amounts of Copper, Phosphorus, Potassium, Selenium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole Wheat French or Vienna Bread has more Fat, more Omega 3 and more Omega 6 than Whole Grain White Bagels.
• While Whole Grain White Bagels contain more Sugars than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Whole Grain White Bagels have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 kg.
• Both Whole Wheat French or Vienna Bread as well as Whole Grain White Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.