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

Weight per 500 calories

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted: 174g
• 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), toasted or Cinnamon-raisin Bagels?

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	4.45% 0.071g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	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	77% 100g	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	5.24% 3.8g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.25% 3.14g	11% 4.2g	38g per day for Men 19-50 years
Protein	34.7% 19.4g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	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	87.4% 1.05mg	58.4% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.6% 7.62mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.98% 0.4mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.4% 0.12mg	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	57% 228μg	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	1.4% 0.21mg	3.77% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.45% 1.74μg	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), toasted	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	2.6% 26mg	3.47% 34.7mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	98% 7.84mg	86.7% 6.93mg	8mg per day for Men 19-50 years
Magnesium	9.96% 42mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	43.6% 1mg	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	23% 160mg	26% 182mg	700mg per day for Men 19-50 years
Potassium	5.94% 202mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	103% 56.6μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	49.5% 743mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.26mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	1.33% 49.3g	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), toasted vs Cinnamon-raisin Bagels:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 1.5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Cinnamon-raisin Bagels.
• While Cinnamon-raisin Bagels contain 2.3 times more Vitamin B5 than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Cinnamon-raisin Bagels have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

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

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

Comparison of macro-nutrients per 500 calories:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 1.6 times more Omega 3 and 1.5 times more Sugars than Cinnamon-raisin Bagels.
• While Cinnamon-raisin Bagels contain 1.4 times more Omega 6 and 1.3 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Cinnamon-raisin Bagels have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Cinnamon-raisin Bagels have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.