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

Weight per 300 calories

• Oat Bran Bagels: 118g
• 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 - Oat Bran Bagels or Toasted Cinnamon-raisin Bagels?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Oat Bran Bagels	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	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	48.2% 62.7g	46.5% 60.5g	130g per day for Men 19-50 years
Sugars	2.65% 1.9g	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	11% 4.24g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0.13% 1.18μg	2.6% 23.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	0.96% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.9% 0.051mg	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	29% 115μg	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	0.26% 0.24mg	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	2.6% 0.39mg	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.47μg	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.04% 20.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 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	45.3% 3.62mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.5mg	5.6% 23.5mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	18.5% 129mg	12% 84.7mg	700mg per day for Men 19-50 years
Potassium	3.98% 135mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	73% 40.2μg	61.8% 34μg	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	25% 378mg	1500mg per day for Men 19-50 years
Zinc	9.63% 1.06mg	7.5% 0.83mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	0.74% 27.4g	3700g per day for Men 19-50 years

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

• Oat Bran Bagels have 1.5 times more Vitamin B2 and 10.9 times more Vitamin B5 than Toasted Cinnamon-raisin Bagels.
• Both Oat Bran Bagels and Toasted Cinnamon-raisin Bagels have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Oat Bran 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 Oat Bran Bagels vs Toasted Cinnamon-raisin Bagels:

• Oat Bran Bagels have 1.6 times more Magnesium, 3 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Sodium and 1.3 times more Zinc than Toasted Cinnamon-raisin Bagels.
• Both Oat Bran Bagels and Toasted Cinnamon-raisin Bagels have similar amounts of Copper, Iron, Potassium and Selenium per 300 kcal.
• Both Oat Bran Bagels as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

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