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

Weight per 300 calories

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted: 105g
• 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), toasted or Cinnamon-raisin Bagels?

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.54% 1.5g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	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	46% 60g	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	13% 9.55g	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	3.14% 2.28g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.95% 1.9g	6.63% 2.5g	38g per day for Men 19-50 years
Protein	20.8% 11.6g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	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	52.4% 0.63mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	23.3% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.63% 0.073mg	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	34.2% 137μg	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	0.84% 0.13mg	2.26% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.87% 1.05μg	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), toasted	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	1.57% 15.7mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	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	58.8% 4.7mg	52% 4.16mg	8mg per day for Men 19-50 years
Magnesium	5.97% 25mg	7.3% 30.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	13.7% 96mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	3.57% 121mg	4.77% 162mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	29.7% 446mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	11.2% 1.24mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	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), toasted vs Cinnamon-raisin Bagels:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 1.5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Cinnamon-raisin Bagels.
• While Cinnamon-raisin Bagels contain 2.3 times more Vitamin B5 than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Cinnamon-raisin Bagels have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as 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 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Cinnamon-raisin Bagels:

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

Comparison of macro-nutrients per 300 calories:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 1.6 times more Omega 3 and 1.5 times more Sugars than Cinnamon-raisin Bagels.
• While Cinnamon-raisin Bagels contain 1.4 times more Omega 6 and 1.3 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Cinnamon-raisin Bagels have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Cinnamon-raisin Bagels have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.