Comparing Nutrients in 500 calories Toasted Sprouted Wheat Bread VS Whole Grain Bagels

Weight per 500 calories

• Toasted Sprouted Wheat Bread: 244g
• Whole Grain Bagels: 196g

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

Which food has more nutrients per 500 calories - Toasted Sprouted Wheat Bread or Whole Grain Bagels?

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Toasted Sprouted Wheat Bread	Whole Grain Bagels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	82.2% 107g	130g per day for Men 19-50 years
Sugars	9.62% 6.98g	25% 18.2g	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	36.6% 14g	24.3% 9.2g	38g per day for Men 19-50 years
Protein	62.3% 35g	32.6% 18.2g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat Bread	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	59.6% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.6% 6.18mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	22% 0.28mg	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	0% 0μg	68.6% 275μg	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	5.85% 0.88mg	3.14% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.44% 2.93μg	0.82% 0.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	0% 0mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	61.2% 0.55mg	34.2% 0.31mg	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	63% 5.02mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	41.2% 173mg	19% 80.4mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	67% 468mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	145% 79.5μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	83.7% 1256mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	3.07% 114g	1.83% 67.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Toasted Sprouted Wheat Bread vs Whole Grain Bagels:

• Toasted Sprouted Wheat Bread has 1.8 times more Vitamin B6 and 1.9 times more Vitamin E than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 2.8 times more Vitamin B1, 3.7 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin B9 than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread as well as Whole Grain White 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 Toasted Sprouted Wheat Bread vs Whole Grain Bagels:

• Toasted Sprouted Wheat Bread has 1.8 times more Copper, 2.2 times more Magnesium, 1.7 times more Phosphorus, 1.5 times more Potassium, 1.5 times more Selenium and 1.7 times more Sodium than Whole Grain White Bagels.
• While Whole Grain White Bagels contain more Calcium and 1.6 times more Iron than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and Whole Grain White Bagels have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Toasted Sprouted Wheat Bread has 1.5 times more Fiber and 1.9 times more Protein than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 2.6 times more Sugars than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread and Whole Grain White Bagels have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Toasted Sprouted Wheat Bread as well as Whole Grain White Bagels have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.