Comparing Nutrients in 300 calories Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Cinnamon-raisin Bagels

Weight per 300 calories

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame): 114g
• Cinnamon-raisin Bagels: 110g

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

Which food has more nutrients per 300 calories - Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) or Cinnamon-raisin Bagels?

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	4.07% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.8% 59.5g	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	13.2% 9.58g	9.03% 6.55g	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	4.53% 3.3g	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	% 2.66g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.8% 1.8g	6.63% 2.5g	38g per day for Men 19-50 years
Protein	21.4% 12g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.55% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.8% 0.65mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.25% 0.46mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.08mg	5.22% 0.068mg	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% 120μg	30.4% 122μg	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% 0mg	0.85% 0.77mg	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	56.5% 8.48mg	2.26% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.23μg	0.64% 0.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	25% 249mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	20% 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	50.7% 4.06mg	52% 4.16mg	8mg per day for Men 19-50 years
Magnesium	7.85% 33mg	7.3% 30.7mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	41.7% 0.96mg	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	16% 113mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	3.58% 122mg	4.77% 162mg	3400mg per day for Men 19-50 years
Selenium	44.4% 24.4μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	8.57% 0.94mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	1.04% 38.4g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Cinnamon-raisin Bagels:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 25 times more Vitamin E than Cinnamon-raisin Bagels.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Cinnamon-raisin Bagels have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Cinnamon-raisin Bagels:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 12 times more Calcium than Cinnamon-raisin Bagels.
• While Cinnamon-raisin Bagels contain 1.6 times more Manganese, 1.3 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Cinnamon-raisin Bagels have similar amounts of Copper, Iron, Magnesium, Phosphorus and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 1.5 times more Sugars than Cinnamon-raisin Bagels.
• While Cinnamon-raisin Bagels contain 1.4 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Cinnamon-raisin Bagels have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Cinnamon-raisin Bagels have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.