Comparing Nutrients in 1 pound Wheat Bagels VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Wheat Bagels	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	39% 1134kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	7.15% 6.94g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	172% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	171% 222g	238% 310g	130g per day for Men 19-50 years
Sugars	38.3% 27.8g	0% 0g	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	49% 18.6g	80% 30.4g	38g per day for Men 19-50 years
Protein	82.6% 46.3g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Crackers, saltines, whole wheat (includes multi-grain)	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	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	59.3% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	74.3% 0.97mg	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	93% 372μg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	9.07% 91mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	134% 1.2mg	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	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	282% 6.5mg	295% 6.78mg	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	127% 889mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	237% 130μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	133% 1991mg	367% 5507mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	4.6% 170g	1.2% 44.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bagels VS Crackers, saltines, whole wheat (includes multi-grain) per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat Bagels versus 1 lb of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Wheat Bagels vs Crackers, saltines, whole wheat (includes multi-grain):

• 1 lb of Crackers, saltines, whole wheat (includes multi-grain) contains 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 3.7 times more Vitamin E and 12.2 times more Vitamin K than Wheat Bagels.
• Both Wheat Bagels and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Wheat Bagels have insufficient amounts of Vitamin K
• Both Wheat Bagels as well as Crackers, saltines, whole wheat (includes multi-grain) 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 Crackers, saltines, whole wheat (includes multi-grain):

• 1 pound of Wheat Bagels has more Calcium than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 lb of Crackers, saltines, whole wheat (includes multi-grain) contains 1.5 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Sodium and 1.3 times more Zinc than Wheat Bagels.
• Both Wheat Bagels and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Manganese and Selenium per one pound.
• 1 pound of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat Bagels has more Sugars and 1.4 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 lb of Crackers, saltines, whole wheat (includes multi-grain) contains 1.6 times more Energy, 7 times more Fat, 10.4 times more Omega 3, 7.5 times more Omega 6, 1.4 times more Carbohydrate and 1.6 times more Fiber than Wheat Bagels.