Comparing Nutrients in 1 pound Wheat Bagels VS White Wheat Bread

Macros Ratio

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

Macro Nutrients

	Wheat Bagels	White Wheat Bread	Recommended Dietary Allowance
Energy	39% 1134kcal	37.2% 1080kcal	2900kcal per day for Men 19-50 years
Fat	7.15% 6.94g	10% 9.75g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	8.93% 2.86g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	23.5% 4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	153% 199g	130g per day for Men 19-50 years
Sugars	38.3% 27.8g	31.3% 22.7g	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	17% 12.2g	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	% 6.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	49% 18.6g	110% 41.7g	38g per day for Men 19-50 years
Protein	82.6% 46.3g	86.3% 48.4g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	152% 1.83mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	89% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	28% 0.36mg	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	86% 345μg	144% 576μg	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	9.68% 1.45mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	White Wheat Bread	Recommended Dietary Allowance
Calcium	9.07% 91mg	310% 3103mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	75% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	2.73% 109μg	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	156% 12.5mg	277% 22mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	282% 6.5mg	125% 2.88mg	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	92% 644mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	237% 130μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	133% 1991mg	145% 2168mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.85% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bagels VS White Wheat Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat Bagels versus 1 lb of White Wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

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

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

• 1 pound of Wheat Bagels has 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.
• While 1 lb of White Wheat Bread contains 34.2 times more Calcium and 1.8 times more Iron than Wheat Bagels.
• Both Wheat Bagels and White Wheat Bread contain similar levels of Copper, Sodium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat Bagels has 1.2 times more Sugars than White Wheat Bread.
• While 1 lb of White Wheat Bread contains 1.4 times more Fat and 2.2 times more Fiber than Wheat Bagels.
• Both Wheat Bagels and White Wheat Bread offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Protein per one pound.