Comparing Nutrients in 300 calories Cracked-wheat Bread VS Oat Bran Bagels

Weight per 300 calories

• Cracked-wheat Bread: 115g
• Oat Bran Bagels: 118g

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

Discover which food has more nutrients per 300 calories - Cracked-wheat Bread or Oat Bran Bagels?

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Cracked-wheat Bread	Oat Bran Bagels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	NA	2.65% 1.9g	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	16.7% 6.35g	11% 4.24g	38g per day for Men 19-50 years
Protein	18% 10g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.13% 1.18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	3.9% 0.051mg	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	17.6% 70.4μg	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.96% 0.023μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.26% 0.24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.39% 0.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	28.5% 0.26mg	19.7% 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	40.5% 3.24mg	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	8.7% 36.5mg	420mg per day for Men 19-50 years
Manganese	68.8% 1.6mg	44% 1mg	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	25.2% 177mg	18.5% 129mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	3.98% 135mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	73% 40.2μg	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	9.63% 1.06mg	11mg per day for Men 19-50 years
Water	1.1% 41.3g	1.05% 38.7g	3700g per day for Men 19-50 years

Cracked-wheat Bread VS Oat Bran Bagels Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cracked-wheat Bread or Oat Bran Bagels?

Lets compare vitamin content per 300 calories of Cracked-wheat Bread vs Oat Bran Bagels:

• 300 calories of Cracked-wheat Bread have 1.2 times more Vitamin B3 and 6.9 times more Vitamin B6 than Oat Bran Bagels.
• While 300 kcal of Oat Bran Bagels contain 1.4 times more Vitamin B2 and 1.6 times more Vitamin B9 than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bagels provide similar amounts of Vitamin B1 and Vitamin B5 per 300 calories.
• 300 calories of Oat Bran Bagels have insufficient amounts of Vitamin B6
• Both Cracked-wheat Bread as well as Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cracked-wheat Bread vs Oat Bran Bagels:

• 300 calories of Cracked-wheat Bread have 1.4 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Oat Bran Bagels.
• While 300 kcal of Oat Bran Bagels contain 1.4 times more Selenium than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bagels contain similar levels of Iron and Sodium per 300 calories.
• 300 calories of Oat Bran Bagels lack sufficient amounts of Potassium
• Both Cracked-wheat Bread as well as Oat Bran Bagels lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cracked-wheat Bread have 1.5 times more Fiber than Oat Bran Bagels.
• While 300 kcal of Oat Bran Bagels contain 1.3 times more Protein than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Oat Bran Bagels offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Cracked-wheat Bread as well as Oat Bran Bagels provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.