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

Weight per 500 calories

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame): 189g
• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted: 174g

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 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted?

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	2.84% 0.045g	6.97% 0.11g	1.6g per day for Men 19-50 years
Omega 6	5.6% 0.95g	5% 0.85g	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% 100g	130g per day for Men 19-50 years
Sugars	22% 16g	22% 16g	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	5.24% 3.8g	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	% 3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.97% 3.03g	8.25% 3.14g	38g per day for Men 19-50 years
Protein	35.7% 20g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.6% 1.08mg	87.4% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.55mg	47.6% 7.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	7.98% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	9.4% 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	50% 201μg	57% 228μg	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	0% 0mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	1.45% 1.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Recommended Dietary Allowance
Calcium	41.5% 415mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	29% 0.26mg	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	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	13% 55mg	9.96% 42mg	420mg per day for Men 19-50 years
Manganese	44.4% 1.02mg	43.6% 1mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	5.94% 202mg	3400mg per day for Men 19-50 years
Selenium	74% 40.7μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	53.3% 799mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	1.73% 64g	1.33% 49.3g	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 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 1.4 times more Vitamin B2, 1.9 times more Vitamin B5 and 67.6 times more Vitamin E than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted 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 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 15.9 times more Calcium and 1.3 times more Magnesium than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 1.4 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 Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have similar amounts of Copper, Iron, Manganese, Phosphorus, Potassium, Selenium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 1.4 times more Fructose than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• While Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted contain 2.5 times more Omega 3 than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.