Comparing Nutrients in 300 calories Cinnamon-raisin Bagels VS Oat Bran Bagels

Weight per 300 calories

• Cinnamon-raisin Bagels: 110g
• Oat Bran Bagels: 118g

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 Oat Bran Bagels?

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	3.2% 0.55g	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	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	2.65% 1.9g	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	11% 4.24g	38g per day for Men 19-50 years
Protein	19% 10.7g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	2.55% 23μg	0.13% 1.18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.22% 0.068mg	3.9% 0.051mg	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	29% 115μg	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	0.26% 0.24mg	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	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.64% 0.77μg	0.39% 0.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	2.1% 21mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	19.7% 0.18mg	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	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	7.3% 30.7mg	8.7% 36.5mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	44% 1mg	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	18.5% 129mg	700mg per day for Men 19-50 years
Potassium	4.77% 162mg	3.98% 135mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	73% 40.2μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	9.63% 1.06mg	11mg per day for Men 19-50 years
Water	0.95% 35g	1.05% 38.7g	3700g per day for Men 19-50 years

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

• Cinnamon-raisin Bagels have 1.3 times more Vitamin B6 than Oat Bran Bagels.
• While Oat Bran Bagels contain 1.3 times more Vitamin B2 than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Oat Bran 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 Oat Bran Bagels:

• Oat Bran Bagels contain 1.6 times more Sodium than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Oat Bran Bagels have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cinnamon-raisin Bagels have 1.3 times more Omega 6 and 3.4 times more Sugars than Oat Bran Bagels.
• While Oat Bran Bagels contain 1.7 times more Fiber than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Oat Bran Bagels have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.