Comparing Nutrients in 300 calories Whole Grain Bagels VS Whole Wheat French Bread

Weight per 300 calories

• Whole Grain Bagels: 118g
• Whole Wheat French Bread: 126g

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

Which food has more nutrients per 300 calories - Whole Grain Bagels or Whole Wheat French Bread?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Whole Grain Bagels	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	47.4% 61.6g	130g per day for Men 19-50 years
Sugars	15% 11g	0% 0g	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	14.6% 5.53g	14% 5.27g	38g per day for Men 19-50 years
Protein	19.5% 11g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Whole Grain Bagels	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.4% 0.82mg	54.6% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	30.6% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	15.4% 0.2mg	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	41% 165μg	30% 121μg	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	1.9% 0.28mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.49% 0.59μg	0.73% 0.88μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	11% 109mg	5.27% 52.7mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	26.2% 0.24mg	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	61.6% 4.93mg	11.8% 0.94mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.2mg	15.5% 65.3mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	24.2% 169mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	6% 205mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	71.7% 39.4μg	55μg per day for Men 19-50 years
Sodium	29% 438mg	31.4% 471mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	13.2% 1.46mg	11mg per day for Men 19-50 years
Water	1.1% 40.6g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Grain Bagels vs Whole Wheat French Bread:

• Whole Grain White Bagels have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.4 times more Vitamin B9 than Whole Wheat French or Vienna Bread.
• Both Whole Grain White Bagels and Whole Wheat French or Vienna Bread have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Whole Grain White Bagels as well as Whole Wheat French or Vienna Bread 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 Whole Grain Bagels vs Whole Wheat French Bread:

• Whole Grain White Bagels have 2.1 times more Calcium, 5.2 times more Iron and 1.3 times more Zinc than Whole Wheat French or Vienna Bread.
• While Whole Wheat French or Vienna Bread contains 1.3 times more Copper, 1.4 times more Magnesium and 1.3 times more Selenium than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Whole Wheat French or Vienna Bread have similar amounts of Phosphorus, Potassium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole Grain White Bagels have more Sugars than Whole Wheat French or Vienna Bread.
• While Whole Wheat French or Vienna Bread contains more Omega 6 than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Whole Wheat French or Vienna Bread have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Whole Grain White Bagels as well as Whole Wheat French or Vienna Bread have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.