Comparing Nutrients in 1 pound Whole Grain Bagels VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Whole Grain Bagels	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	40% 1157kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	4.86% 4.7g	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	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	171% 223g	130g per day for Men 19-50 years
Sugars	58% 42g	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	56% 21.3g	50% 19g	38g per day for Men 19-50 years
Protein	75.3% 42g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Whole Grain Bagels	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	264% 3.17mg	197% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	111% 17.7mg	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	50.6% 0.66mg	56% 0.73mg	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	159% 635μg	109% 435μg	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	7.26% 1.1mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	42% 422mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	95% 0.85mg	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	238% 19mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	56% 236mg	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	93% 653mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	21.7% 739mg	3400mg per day for Men 19-50 years
Selenium	217% 119μg	259% 142μg	55μg per day for Men 19-50 years
Sodium	112% 1687mg	113% 1701mg	1500mg per day for Men 19-50 years
Zinc	67% 7.35mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	4.23% 157g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Grain Bagels vs Whole Wheat French Bread:

• Whole Grain White Bagels have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.5 times more Vitamin B9 than Whole Wheat French or Vienna Bread.
• Both Whole Grain White Bagels and Whole Wheat French or Vienna Bread have similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 1 lb.
• Both Whole Grain White Bagels as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Whole Grain Bagels vs Whole Wheat French Bread:

• Whole Grain White Bagels have 2.2 times more Calcium, 5.6 times more Iron and 1.4 times more Zinc than Whole Wheat French or Vienna Bread.
• While Whole Wheat French or Vienna Bread contains 1.3 times more Magnesium than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Whole Wheat French or Vienna Bread have similar amounts of Copper, Phosphorus, Potassium, Selenium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole Grain White Bagels have more Sugars than Whole Wheat French or Vienna Bread.
• While Whole Wheat French or Vienna Bread contains more Fat, more Omega 3 and more Omega 6 than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Whole Wheat French or Vienna Bread have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
• Both Whole Grain White Bagels as well as Whole Wheat French or Vienna Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.