Comparing Nutrients in 1 pound Toasted Cinnamon-raisin Bagels VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Toasted Cinnamon-raisin Bagels	14%	5%	81%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Energy	46% 1334kcal	40% 1157kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	18% 3.1g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	207% 269g	186% 242g	130g per day for Men 19-50 years
Sugars	40.2% 29g	10% 7.4g	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	30% 11.3g	43% 16.3g	38g per day for Men 19-50 years
Protein	86% 48g	86.7% 48.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.5% 13.5mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	40.4% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	15% 0.2mg	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	116% 463μg	111% 445μg	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	3.02% 2.72mg	1% 0.91mg	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	10.3% 1.54mg	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	9.07% 91mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	76% 0.68mg	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	232% 18.6mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	64.7% 1.5mg	170% 3.9mg	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	53.8% 376mg	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	21.7% 739mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	178% 2676mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	3.3% 122g	4.03% 149g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Cinnamon-raisin Bagels vs Oat Bran Bagels:

• Toasted Cinnamon-raisin Bagels have 23 times more Vitamin A and 1.4 times more Vitamin B6 than Oat Bran Bagels.
• While Oat Bran Bagels contain 1.3 times more Vitamin B2 and 9.5 times more Vitamin B5 than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E per 1 lb.
• Both Toasted Cinnamon-raisin Bagels as well as Oat Bran Bagels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Toasted Cinnamon-raisin Bagels vs Oat Bran Bagels:

• Toasted Cinnamon-raisin Bagels have 1.7 times more Calcium, 1.3 times more Iron and 1.4 times more Potassium than Oat Bran Bagels.
• While Oat Bran Bagels contain 1.3 times more Magnesium, 2.6 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Sodium than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Copper, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Cinnamon-raisin Bagels have 1.5 times more Fat, 1.9 times more Omega 3, 1.5 times more Omega 6 and 3.9 times more Sugars than Oat Bran Bagels.
• While Oat Bran Bagels contain 1.4 times more Fiber than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Toasted Cinnamon-raisin Bagels as well as Oat Bran Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.