Comparing Nutrients in 300 calories Cinnamon-raisin Bagels VS Toasted Cinnamon-raisin Bagels

Weight per 300 calories

• Cinnamon-raisin Bagels: 110g
• Toasted Cinnamon-raisin Bagels: 102g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Cinnamon-raisin Bagels or Toasted Cinnamon-raisin Bagels?

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Cinnamon-raisin Bagels	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	46.5% 60.5g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	9.05% 6.56g	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	6.63% 2.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	19% 10.7g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	2.55% 23μg	2.6% 23.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	0.96% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.22% 0.068mg	4.7% 0.061mg	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	30.4% 122μg	26% 104μg	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	0.85% 0.77mg	0.68% 0.61mg	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	2.26% 0.34mg	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.64% 0.77μg	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	2.1% 21mg	2.04% 20.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	18% 0.16mg	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	52% 4.16mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	7.3% 30.7mg	5.6% 23.5mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	14.6% 0.33mg	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	15.6% 109mg	12% 84.7mg	700mg per day for Men 19-50 years
Potassium	4.77% 162mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	61.8% 34μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	25% 378mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	7.5% 0.83mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.74% 27.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cinnamon-raisin Bagels vs Toasted Cinnamon-raisin Bagels:

• Cinnamon-raisin Bagels have 1.2 times more Vitamin B1 and 11.6 times more Vitamin B5 than Toasted Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Toasted Cinnamon-raisin Bagels have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cinnamon-raisin Bagels vs Toasted Cinnamon-raisin Bagels:

• Cinnamon-raisin Bagels have 1.3 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Toasted Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Toasted Cinnamon-raisin Bagels have similar amounts of Copper, Iron, Potassium, Selenium and Sodium per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Cinnamon-raisin Bagels and Toasted Cinnamon-raisin Bagels have similar amounts of macro-nutrients per 300 kcal
• Both Cinnamon-raisin Bagels and Toasted Cinnamon-raisin Bagels have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.