Comparing Nutrients in 1 kilogram White Wheat Bread VS Wheat Bagels

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Wheat Bagels	16%	6%	78%

Macro Nutrients

	White Wheat Bread	Wheat Bagels	Recommended Dietary Allowance
Energy	82% 2380kcal	86.2% 2500kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	47.5% 0.76g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	50.5% 8.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	338% 439g	376% 489g	130g per day for Men 19-50 years
Sugars	69% 50g	84.4% 61.2g	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	37.2% 27g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	242% 92g	108% 41g	38g per day for Men 19-50 years
Protein	190% 107g	182% 102g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Wheat Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	336% 4.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.6mg	211% 33.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	75% 3.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	113% 1.47mg	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	318% 1270μg	190% 760μg	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	25.3% 3.8mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Wheat Bagels	Recommended Dietary Allowance
Calcium	684% 6840mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	194% 1.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.03% 241μg	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	611% 49mg	345% 27.6mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	121% 510mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	622% 14.3mg	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	147% 1030mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	522% 287μg	55μg per day for Men 19-50 years
Sodium	319% 4780mg	293% 4390mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	100% 11mg	11mg per day for Men 19-50 years
Water	10.7% 396g	10% 376g	3700g per day for Men 19-50 years

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

• White Wheat Bread has 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.7 times more Vitamin B9 and 5.1 times more Vitamin K than Wheat Bagels.
• While Wheat Bagels contain 1.8 times more Vitamin B6 than White Wheat Bread.
• Both White Wheat Bread and Wheat Bagels have similar amounts of Vitamin E per 1 kg.
• Both White Wheat Bread as well as Wheat Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• White Wheat Bread has 34.2 times more Calcium and 1.8 times more Iron than Wheat Bagels.
• While Wheat Bagels contain 2 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Selenium than White Wheat Bread.
• Both White Wheat Bread and Wheat Bagels have similar amounts of Copper, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• White Wheat Bread has 1.4 times more Fat, more Saturated Fat and 2.2 times more Fiber than Wheat Bagels.
• Both White Wheat Bread and Wheat Bagels have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Sugars and Protein per 1 kg.
• Both White Wheat Bread as well as Wheat Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.