Comparing Nutrients in 300 calories Wheat Bagels VS Focaccia, Italian flatbread, plain

Weight per 300 calories

• Wheat Bagels: 120g
• Focaccia, Italian flatbread, plain: 121g

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

Discover which food has more nutrients per 300 calories - Wheat Bagels or Focaccia, Italian flatbread, plain?

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Focaccia, Italian flatbread, plain	14%	28%	58%

Macro Nutrients

	Wheat Bagels	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	5.42% 0.087g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.7g	33% 43g	130g per day for Men 19-50 years
Sugars	10% 7.34g	2.9% 2.1g	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	13% 4.9g	5.7% 2.17g	38g per day for Men 19-50 years
Protein	22% 12.2g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.3% 0.48mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.04mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	10.5% 0.14mg	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	23% 91μg	41.6% 166μg	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% 0mg	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	2.56% 0.38mg	11.4% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	5.72% 6.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.72% 29μg	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	41.4% 3.3mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	19% 0.44mg	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	24.3% 170mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	5.82% 198mg	4.04% 137mg	3400mg per day for Men 19-50 years
Selenium	62.6% 34.4μg	35% 19μg	55μg per day for Men 19-50 years
Sodium	35% 527mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	12% 1.32mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	1.5% 55.3g	3700g per day for Men 19-50 years

Wheat Bagels VS Focaccia, Italian Flatbread, Plain Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Wheat Bagels or Focaccia, Italian flatbread, plain?

Lets compare vitamin content per 300 calories of Wheat Bagels vs Focaccia, Italian flatbread, plain:

• 300 calories of Wheat Bagels have 1.3 times more Vitamin B6 than Focaccia, Italian flatbread, plain.
• While 300 kcal of Focaccia, Italian flatbread, plain contain 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 1.8 times more Vitamin B9 and 4.5 times more Vitamin E than Wheat Bagels.
• Both Wheat Bagels and Focaccia, Italian flatbread, plain provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Wheat Bagels have insufficient amounts of Vitamin E
• Both Wheat Bagels as well as Focaccia, Italian flatbread, plain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Wheat Bagels vs Focaccia, Italian flatbread, plain:

• 300 calories of Wheat Bagels have 1.9 times more Copper, 2.5 times more Magnesium, 3.9 times more Manganese and 1.8 times more Selenium than Focaccia, Italian flatbread, plain.
• While 300 kcal of Focaccia, Italian flatbread, plain contain 1.3 times more Sodium than Wheat Bagels.
• Both Wheat Bagels and Focaccia, Italian flatbread, plain contain similar levels of Iron, Phosphorus and Zinc per 300 calories.
• 300 calories of Focaccia, Italian flatbread, plain lack sufficient amounts of Magnesium
• Both Wheat Bagels as well as Focaccia, Italian flatbread, plain lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Wheat Bagels have 1.4 times more Carbohydrate, 3.5 times more Sugars and 2.3 times more Fiber than Focaccia, Italian flatbread, plain.
• While 300 kcal of Focaccia, Italian flatbread, plain contain 5.2 times more Fat than Wheat Bagels.
• Both Wheat Bagels and Focaccia, Italian flatbread, plain offer comparable quantities of Energy, Omega 6 and Protein per 300 calories.
• 300 calories of Focaccia, Italian flatbread, plain provide inadequate amounts of Fiber
• Both Wheat Bagels as well as Focaccia, Italian flatbread, plain provide inadequate amounts of Omega 3 in 300 calories.