Comparing Nutrients in 500 calories Crackers, whole grain, sandwich-type, with peanut butter filling VS Whole Grain Bagels

Weight per 500 calories

• Crackers, whole grain, sandwich-type, with peanut butter filling: 108g
• Whole Grain Bagels: 196g

Crackers, whole grain, sandwich-type, with peanut butter filling have 1.8 times more energy per 100g than Whole Grain Bagels. It has very high energy density when compared to other foods. Whole Grain White Bagels having high energy density.

Discover which food has more nutrients per 500 calories - Crackers, whole grain, sandwich-type, with peanut butter filling or Whole Grain Bagels?

Macros Ratio

	Protein	Fat	Carbs
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Crackers, whole grain, sandwich-type, with peanut butter filling	Whole Grain Bagels	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	23.5% 22.8g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	15.2% 4.87g	0% 0g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25.4% 4.3g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.7g	82.2% 107g	130g per day for Men 19-50 years
Sugars	14% 10g	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	26.6% 10g	24.3% 9.2g	38g per day for Men 19-50 years
Protein	27% 15g	32.6% 18.2g	56g per day for Men 19-50 years

Vitamins

	Crackers, whole grain, sandwich-type, with peanut butter filling	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	30% 0.36mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	59.6% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	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	18% 0.24mg	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	20% 79.6μg	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	19% 2.83mg	3.14% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.03% 4.84μg	0.82% 0.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, whole grain, sandwich-type, with peanut butter filling	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	3.55% 35.5mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	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	41.3% 3.3mg	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	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	39.3% 275mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	36.6% 20μg	94% 51.6μg	55μg per day for Men 19-50 years
Sodium	45.5% 683mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	0.21% 7.87g	1.83% 67.7g	3700g per day for Men 19-50 years

Crackers, Whole Grain, Sandwich-type, With Peanut Butter Filling VS Whole Grain Bagels Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, whole grain, sandwich-type, with peanut butter filling or Whole Grain Bagels?

Lets compare vitamin content per 500 calories of Crackers, whole grain, sandwich-type, with peanut butter filling vs Whole Grain Bagels:

• 500 calories of Crackers, whole grain, sandwich-type, with peanut butter filling have 6 times more Vitamin E than Whole Grain Bagels.
• While 500 kcal of Whole Grain White Bagels contain 3.8 times more Vitamin B1, 3.1 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.4 times more Vitamin B9 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Whole Grain Bagels provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Whole Grain Bagels have insufficient amounts of Vitamin E
• Both Crackers, whole grain, sandwich-type, with peanut butter filling as well as Whole Grain White Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Crackers, whole grain, sandwich-type, with peanut butter filling vs Whole Grain Bagels:

• 500 calories of Crackers, whole grain, sandwich-type, with peanut butter filling have 1.4 times more Magnesium than Whole Grain Bagels.
• While 500 kcal of Whole Grain White Bagels contain 5.1 times more Calcium, 2.5 times more Iron, 2.6 times more Selenium and 1.4 times more Zinc than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Whole Grain Bagels contain similar levels of Copper, Phosphorus, Potassium and Sodium per 500 calories.
• 500 calories of Crackers, whole grain, sandwich-type, with peanut butter filling lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, whole grain, sandwich-type, with peanut butter filling have more Fat, more Saturated Fat, more Omega 3 and more Omega 6 than Whole Grain Bagels.
• While 500 kcal of Whole Grain White Bagels contain 1.8 times more Carbohydrate and 1.8 times more Sugars than Crackers, whole grain, sandwich-type, with peanut butter filling.
• Both Crackers, whole grain, sandwich-type, with peanut butter filling and Whole Grain Bagels offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• 500 calories of Whole Grain Bagels provide inadequate amounts of Omega 3 and Omega 6