Comparing Nutrients in 500 calories Oat Bran Bagels VS Toasted Cinnamon-raisin Bagels

Weight per 500 calories

• Oat Bran Bagels: 196g
• Toasted Cinnamon-raisin Bagels: 170g

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

Discover which food has more nutrients per 500 calories - Oat Bran Bagels or Toasted Cinnamon-raisin Bagels?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Oat Bran Bagels	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.35g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 105g	77.6% 101g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	15% 11g	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	18.6% 7.06g	11% 4.25g	38g per day for Men 19-50 years
Protein	37.5% 21g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0.22% 1.96μg	4.35% 39μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	46.8% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	1.6% 0.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.5% 0.084mg	7.85% 0.1mg	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	48% 192μg	43.4% 173μg	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	0.44% 0.39mg	1.13% 1.02mg	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	4.3% 0.65mg	3.85% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.65% 0.78μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	30.2% 0.27mg	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	75.5% 6.04mg	87% 6.96mg	8mg per day for Men 19-50 years
Magnesium	14.5% 60.8mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	24.3% 0.56mg	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	31% 216mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	6.63% 225mg	8.15% 277mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	77% 1157mg	42% 629mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	1.74% 64.5g	1.24% 45.7g	3700g per day for Men 19-50 years

Oat Bran Bagels VS Toasted Cinnamon-raisin Bagels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oat Bran Bagels or Toasted Cinnamon-raisin Bagels?

Lets compare vitamin content per 500 calories of Oat Bran Bagels vs Toasted Cinnamon-raisin Bagels:

• 500 calories of Oat Bran Bagels have 1.5 times more Vitamin B2 and 10.9 times more Vitamin B5 than Toasted Cinnamon-raisin Bagels.
• Both Oat Bran Bagels and Toasted Cinnamon-raisin Bagels provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B5
• Both Oat Bran Bagels as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oat Bran Bagels vs Toasted Cinnamon-raisin Bagels:

• 500 calories of Oat Bran Bagels have 1.6 times more Magnesium, 3 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Sodium and 1.3 times more Zinc than Toasted Cinnamon-raisin Bagels.
• Both Oat Bran Bagels and Toasted Cinnamon-raisin Bagels contain similar levels of Copper, Iron and Selenium per 500 calories.
• 500 calories of Toasted Cinnamon-raisin Bagels lack sufficient amounts of Magnesium
• Both Oat Bran Bagels as well as Toasted Cinnamon-raisin Bagels lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oat Bran Bagels have 1.7 times more Fiber than Toasted Cinnamon-raisin Bagels.
• While 500 kcal of Toasted Cinnamon-raisin Bagels contain 3.4 times more Sugars than Oat Bran Bagels.
• Both Oat Bran Bagels and Toasted Cinnamon-raisin Bagels offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Oat Bran Bagels as well as Toasted Cinnamon-raisin Bagels provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.