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

Weight per 300 calories

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame): 114g
• 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 - Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) or Cracked-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	3.36% 0.57g	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	45.8% 59.5g	44% 57g	130g per day for Men 19-50 years
Sugars	13.2% 9.58g	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	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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	21.4% 12g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.8% 0.65mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.25% 0.46mg	12% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.08mg	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	30% 120μg	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% 0mg	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	56.5% 8.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.19% 0.23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	25% 249mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	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	50.7% 4.06mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	7.85% 33mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	26.6% 0.61mg	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	16% 113mg	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	3.58% 122mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	44.4% 24.4μg	53% 29μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	8.57% 0.94mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	1.04% 38.4g	1.1% 41.3g	3700g per day for Men 19-50 years

Bagels, Plain, Enriched, With Calcium Propionate (includes Onion, Poppy, Sesame) VS Cracked-wheat Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) or Cracked-wheat Bread?

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

• 300 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 1.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.2 times more Vitamin B3 and 1.7 times more Vitamin B9 than Cracked-wheat Bread.
• While 300 kcal of Cracked-wheat Bread contain 1.3 times more Vitamin B5 and 4.4 times more Vitamin B6 than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) 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 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Cracked-wheat Bread:

• 300 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 5 times more Calcium and 1.3 times more Iron than Cracked-wheat Bread.
• While 300 kcal of Cracked-wheat Bread contain 1.8 times more Copper, 1.8 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium, 1.3 times more Sodium and 1.5 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 Cracked-wheat Bread contain similar levels of Selenium per 300 calories.
• 300 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) lack sufficient amounts of Potassium
• 300 calories of Cracked-wheat Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cracked-wheat Bread contain 3.5 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 Cracked-wheat Bread offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Fiber
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Cracked-wheat Bread provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.