Comparing Nutrients in 300 calories Cinnamon-raisin Bagels VS Biscuits, mixed grain, refrigerated dough

Weight per 300 calories

• Cinnamon-raisin Bagels: 110g
• Biscuits, mixed grain, refrigerated dough: 114g

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 Biscuits, mixed grain, refrigerated dough?

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Biscuits, mixed grain, refrigerated dough	9%	19%	72%

Macro Nutrients

	Cinnamon-raisin Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	5.6% 0.95g	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	41.6% 54g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	NA	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	NA	38g per day for Men 19-50 years
Protein	19% 10.7g	12.4% 6.96g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Vitamin A	2.55% 23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.22% 0.068mg	5.7% 0.074mg	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	23.7% 95μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.26% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.64% 0.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Calcium	2.1% 21mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	14.6% 0.13mg	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	39.2% 3.14mg	8mg per day for Men 19-50 years
Magnesium	7.3% 30.7mg	8.15% 34.2mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	32.7% 0.75mg	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	38.5% 269mg	700mg per day for Men 19-50 years
Potassium	4.77% 162mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	NA	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	51% 764mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	6.22% 0.68mg	11mg per day for Men 19-50 years
Water	0.95% 35g	1.17% 43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cinnamon-raisin Bagels vs Biscuits, mixed grain, refrigerated dough:

• Cinnamon-raisin Bagels have 1.3 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.3 times more Vitamin B9 than Biscuits, mixed grain, refrigerated dough.
• Both Cinnamon-raisin Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cinnamon-raisin Bagels vs Biscuits, mixed grain, refrigerated dough:

• Cinnamon-raisin Bagels have 1.4 times more Copper, 1.3 times more Iron, 1.3 times more Manganese and 1.8 times more Zinc than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 2.5 times more Phosphorus, 3.2 times more Potassium and 1.7 times more Sodium than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Magnesium per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cinnamon-raisin Bagels have 1.5 times more Protein than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 3.4 times more Fat, 5.2 times more Saturated Fat, 1.3 times more Omega 3 and 1.4 times more Omega 6 than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.