Comparing Nutrients in 300 calories Oat Bran Bagels VS Biscuits, mixed grain, refrigerated dough

Weight per 300 calories

• Oat Bran Bagels: 118g
• 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 - Oat Bran Bagels or Biscuits, mixed grain, refrigerated dough?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Biscuits, mixed grain, refrigerated dough	9%	19%	72%

Macro Nutrients

	Oat Bran 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	1.46% 1.4g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	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	48.2% 62.7g	41.6% 54g	130g per day for Men 19-50 years
Sugars	2.65% 1.9g	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	11% 4.24g	NA	38g per day for Men 19-50 years
Protein	22.5% 12.6g	12.4% 6.96g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Vitamin A	0.13% 1.18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.9% 0.051mg	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	29% 115μg	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	0.26% 0.24mg	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	2.6% 0.39mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 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	45.3% 3.62mg	39.2% 3.14mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.5mg	8.15% 34.2mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	18.5% 129mg	38.5% 269mg	700mg per day for Men 19-50 years
Potassium	3.98% 135mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	73% 40.2μg	NA	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	51% 764mg	1500mg per day for Men 19-50 years
Zinc	9.63% 1.06mg	6.22% 0.68mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	1.17% 43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oat Bran Bagels vs Biscuits, mixed grain, refrigerated dough:

• Oat Bran Bagels have 1.7 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.2 times more Vitamin B9 than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 1.5 times more Vitamin B6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Oat Bran 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 Oat Bran Bagels vs Biscuits, mixed grain, refrigerated dough:

• Oat Bran Bagels have 1.4 times more Copper, 1.4 times more Manganese and 1.5 times more Zinc than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 2.1 times more Phosphorus and 3.8 times more Potassium than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Iron, Magnesium and Sodium per 300 kcal.
• Both Oat Bran Bagels as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Oat Bran Bagels have 1.8 times more Protein than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 4.5 times more Fat, 6.9 times more Saturated Fat, 2.1 times more Omega 3 and 1.7 times more Omega 6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Oat Bran Bagels as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.