Comparing Nutrients in 500 calories Oat Bran Bagels VS Cracked-wheat Bread

Weight per 500 calories

• Oat Bran Bagels: 196g
• Cracked-wheat Bread: 192g

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 Cracked-wheat Bread?

Macros Ratio

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

Macro Nutrients

	Oat Bran Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.35g	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.37g	5.5% 1.76g	32g per day for Men 19-50 years
Omega 3	2.7% 0.043g	3.97% 0.063g	1.6g per day for Men 19-50 years
Omega 6	5.36% 0.91g	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	80.4% 105g	73.2% 95g	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	28% 10.6g	38g per day for Men 19-50 years
Protein	37.5% 21g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Cracked-wheat Bread	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	57.4% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	35.5% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.3% 5.8mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	19.7% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.5% 0.084mg	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	48% 192μg	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	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	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	75.5% 6.04mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	14.5% 60.8mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	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	31% 216mg	42% 294mg	700mg per day for Men 19-50 years
Potassium	6.63% 225mg	10% 340mg	3400mg per day for Men 19-50 years
Selenium	122% 67μg	88.5% 48.7μg	55μg per day for Men 19-50 years
Sodium	77% 1157mg	69% 1035mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	21.7% 2.4mg	11mg per day for Men 19-50 years
Water	1.74% 64.5g	1.86% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oat Bran Bagels vs Cracked-wheat Bread:

• Oat Bran Bagels have 1.4 times more Vitamin B2 and 1.6 times more Vitamin B9 than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 6.9 times more Vitamin B6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Cracked-wheat Bread have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Oat Bran Bagels as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 calories for Oat Bran Bagels vs Cracked-wheat Bread:

• Oat Bran Bagels have 1.4 times more Selenium than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 3.5 times more Calcium, 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.
• Both Oat Bran Bagels and Cracked-wheat Bread have similar amounts of Iron and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oat Bran Bagels have 1.3 times more Protein than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 3.2 times more Fat, 4.7 times more Saturated Fat, 1.4 times more Omega 6 and 1.5 times more Fiber than Oat Bran Bagels.
• Both Oat Bran Bagels and Cracked-wheat Bread have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Oat Bran Bagels as well as Cracked-wheat Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.