Comparing Nutrients in 500 calories Oat Bran Bagels VS Biscuits, mixed grain, refrigerated dough

Weight per 500 calories

• Oat Bran Bagels: 196g
• Biscuits, mixed grain, refrigerated dough: 190g

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

Which food has more nutrients per 500 calories - Oat Bran Bagels or Biscuits, mixed grain, refrigerated dough?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Biscuits, mixed grain, refrigerated dough	9%	19%	72%

Macro Nutrients

	Oat Bran Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.35g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	9.3% 1.6g	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	69.3% 90g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	18.6% 7.06g	NA	38g per day for Men 19-50 years
Protein	37.5% 21g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Vitamin A	0.22% 1.96μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	61.8% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	40.4% 6.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.5% 0.084mg	9.5% 0.12mg	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	39.4% 158μg	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	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	4.3% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.65% 0.78μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	3.23% 32.3mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	24.3% 0.22mg	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	65.4% 5.23mg	8mg per day for Men 19-50 years
Magnesium	14.5% 60.8mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	54.5% 1.25mg	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	64% 449mg	700mg per day for Men 19-50 years
Potassium	6.63% 225mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	NA	55μg per day for Men 19-50 years
Sodium	77% 1157mg	85% 1274mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	1.74% 64.5g	1.94% 72g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oat Bran Bagels vs Biscuits, mixed grain, refrigerated dough:

• Oat Bran Bagels have 1.7 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.2 times more Vitamin B9 than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 1.5 times more Vitamin B6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Oat Bran Bagels as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Oat Bran Bagels vs Biscuits, mixed grain, refrigerated dough:

• Oat Bran Bagels have 1.4 times more Copper, 1.4 times more Manganese and 1.5 times more Zinc than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 2.1 times more Phosphorus and 3.8 times more Potassium than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Iron, Magnesium and Sodium per 500 kcal.
• Both Oat Bran Bagels as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oat Bran Bagels have 1.8 times more Protein than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 4.5 times more Fat, 6.9 times more Saturated Fat, 2.1 times more Omega 3 and 1.7 times more Omega 6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Oat Bran Bagels as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.