Comparing Nutrients in 500 calories Toasted Cinnamon-raisin Bagels VS Cracked-wheat Bread

Weight per 500 calories

• Toasted Cinnamon-raisin Bagels: 170g
• Cracked-wheat Bread: 192g

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

Discover which food has more nutrients per 500 calories - Toasted Cinnamon-raisin Bagels or Cracked-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Toasted Cinnamon-raisin Bagels	14%	5%	81%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	3.97% 0.063g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	7.33% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.6% 101g	73.2% 95g	130g per day for Men 19-50 years
Sugars	15% 11g	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	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	11% 4.25g	28% 10.6g	38g per day for Men 19-50 years
Protein	32% 18g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	4.35% 39μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.8% 0.56mg	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.08mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	45% 0.58mg	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	43.4% 173μg	29.3% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.6% 0.038μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.13% 1.02mg	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	3.85% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	3.4% 34mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	47.4% 0.43mg	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	87% 6.96mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	115% 2.64mg	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	20% 141mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	8.15% 277mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	103% 56.6μg	88.5% 48.7μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	69% 1035mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	1.24% 45.7g	1.86% 69g	3700g per day for Men 19-50 years

Toasted Cinnamon-raisin Bagels VS Cracked-wheat Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Cinnamon-raisin Bagels or Cracked-wheat Bread?

Lets compare vitamin content per 500 calories of Toasted Cinnamon-raisin Bagels vs Cracked-wheat Bread:

• 500 calories of Toasted Cinnamon-raisin Bagels have 1.5 times more Vitamin B9 than Cracked-wheat Bread.
• While 500 kcal of Cracked-wheat Bread contain 1.4 times more Vitamin B3, 12.3 times more Vitamin B5 and 5.7 times more Vitamin B6 than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Cracked-wheat Bread provide similar amounts of Vitamin B1 and Vitamin B2 per 500 calories.
• 500 calories of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Toasted Cinnamon-raisin Bagels as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Toasted Cinnamon-raisin Bagels vs Cracked-wheat Bread:

• 500 calories of Toasted Cinnamon-raisin Bagels have 1.3 times more Iron than Cracked-wheat Bread.
• While 500 kcal of Cracked-wheat Bread contain 1.6 times more Copper, 2.6 times more Magnesium, 4.7 times more Manganese, 2.1 times more Phosphorus, 1.6 times more Sodium and 1.7 times more Zinc than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Cracked-wheat Bread contain similar levels of Selenium per 500 calories.
• 500 calories of Toasted Cinnamon-raisin Bagels lack sufficient amounts of Magnesium and Potassium
• Both Toasted Cinnamon-raisin Bagels as well as Cracked-wheat Bread lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cracked-wheat Bread contain 2.5 times more Fiber than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Cracked-wheat Bread offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Toasted Cinnamon-raisin Bagels as well as Cracked-wheat Bread provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.