Comparing Nutrients in 500 calories Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Cinnamon-raisin Bagels

Weight per 500 calories

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame): 189g
• Cinnamon-raisin Bagels: 183g

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

Which food has more nutrients per 500 calories - Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) or Cinnamon-raisin Bagels?

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	4.45% 0.071g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	6.8% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.3% 99g	77.5% 101g	130g per day for Men 19-50 years
Sugars	22% 16g	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	7.55% 5.47g	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	% 4.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.97% 3.03g	11% 4.2g	38g per day for Men 19-50 years
Protein	35.7% 20g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.26% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.55mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	8.7% 0.11mg	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	50% 201μg	50.6% 203μg	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% 0mg	1.4% 1.28mg	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	94% 14mg	3.77% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	41.5% 415mg	3.47% 34.7mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	33% 0.3mg	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	84.5% 6.76mg	86.7% 6.93mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	69.5% 1.6mg	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	26.8% 188mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	74% 40.7μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	53.3% 799mg	49.5% 743mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	1.73% 64g	1.58% 58.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Cinnamon-raisin Bagels:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B3 and 25 times more Vitamin E than Cinnamon-raisin Bagels.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Cinnamon-raisin Bagels have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Cinnamon-raisin Bagels:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 12 times more Calcium than Cinnamon-raisin Bagels.
• While Cinnamon-raisin Bagels contain 1.6 times more Manganese, 1.3 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Cinnamon-raisin Bagels have similar amounts of Copper, Iron, Magnesium, Phosphorus and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 1.5 times more Sugars than Cinnamon-raisin Bagels.
• While Cinnamon-raisin Bagels contain 1.4 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Cinnamon-raisin Bagels have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Cinnamon-raisin Bagels have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.