Comparing Nutrients in 300 calories Oat Bran Bagels VS Cracked-wheat Bread

Weight per 300 calories

• Oat Bran Bagels: 118g
• Cracked-wheat Bread: 115g

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

Discover which food has more nutrients per 300 calories - Oat Bran Bagels or Cracked-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Oat Bran Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.46% 1.4g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	4.4% 0.75g	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	44% 57g	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Cracked-wheat Bread	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	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.6% 0.4mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.52mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.9% 0.051mg	27% 0.35mg	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	17.6% 70.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.96% 0.023μg	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	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	28.5% 0.26mg	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	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.5mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	68.8% 1.6mg	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	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	3.98% 135mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	73% 40.2μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	46.3% 694mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	9.63% 1.06mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	1.05% 38.7g	1.1% 41.3g	3700g per day for Men 19-50 years

Oat Bran Bagels VS Cracked-wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oat Bran Bagels or Cracked-wheat Bread?

Lets compare vitamin content per 300 calories of Oat Bran Bagels vs Cracked-wheat Bread:

• 300 calories of Oat Bran Bagels have 1.4 times more Vitamin B2 and 1.6 times more Vitamin B9 than Cracked-wheat Bread.
• While 300 kcal of Cracked-wheat Bread contain 6.9 times more Vitamin B6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Cracked-wheat Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Oat Bran Bagels have insufficient amounts of Vitamin B6
• Both Oat Bran Bagels as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Oat Bran Bagels vs Cracked-wheat Bread:

• 300 calories of Oat Bran Bagels have 1.4 times more Selenium than Cracked-wheat Bread.
• While 300 kcal of Cracked-wheat Bread contain 1.4 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Oat Bran Bagels.
• Both Oat Bran Bagels and Cracked-wheat Bread contain similar levels of Iron and Sodium per 300 calories.
• 300 calories of Oat Bran Bagels lack sufficient amounts of Potassium
• Both Oat Bran Bagels as well as Cracked-wheat Bread lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oat Bran Bagels have 1.3 times more Protein than Cracked-wheat Bread.
• While 300 kcal of Cracked-wheat Bread contain 1.5 times more Fiber than Oat Bran Bagels.
• Both Oat Bran Bagels and Cracked-wheat Bread offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Oat Bran Bagels as well as Cracked-wheat Bread provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.