Comparing Nutrients in 1 kilogram Toasted Sprouted Wheat Bread VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Toasted Sprouted Wheat Bread	Whole Grain Bagels	Recommended Dietary Allowance
Energy	70.7% 2050kcal	88% 2550kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	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	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	283% 368g	419% 545g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	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	150% 57g	124% 47g	38g per day for Men 19-50 years
Protein	255% 143g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat 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	169% 2.03mg	582% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	304% 3.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	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	162% 2.1mg	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	0% 0μg	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	24% 3.6mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	0% 0mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	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	258% 20.6mg	524% 42mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	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	274% 1920mg	206% 1440mg	700mg per day for Men 19-50 years
Potassium	63.2% 2150mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	593% 326μg	478% 263μg	55μg per day for Men 19-50 years
Sodium	343% 5150mg	248% 3720mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	147% 16mg	11mg per day for Men 19-50 years
Water	12.6% 466g	9.33% 345g	3700g per day for Men 19-50 years

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

• Toasted Sprouted Wheat Bread has 1.4 times more Vitamin B6, 1.5 times more Vitamin E and 2.4 times more Vitamin K than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 3.4 times more Vitamin B1, 4.6 times more Vitamin B2, 1.8 times more Vitamin B3 and more Vitamin B9 than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread as well as Whole Grain White Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Toasted Sprouted Wheat Bread has 1.4 times more Copper, 1.7 times more Magnesium, 1.3 times more Phosphorus, 1.2 times more Potassium, 1.2 times more Selenium, 1.4 times more Sodium and 1.4 times more Water than Whole Grain White Bagels.
• While Whole Grain White Bagels contain more Calcium and 2 times more Iron than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and Whole Grain White Bagels have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sprouted Wheat Bread has 1.2 times more Fiber and 1.5 times more Protein than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 1.5 times more Carbohydrate and 3.3 times more Sugars than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and Whole Grain White Bagels have similar amounts of Energy per 1 kg.
• Both Toasted Sprouted Wheat Bread as well as Whole Grain White Bagels have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.