Comparing Nutrients in 5 ounces Toasted Cinnamon-raisin Bagels VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Cinnamon-raisin Bagels	14%	5%	81%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	14.4% 417kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	2.63% 2.55g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	5.67% 0.96g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.7% 84g	54% 70g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	NA	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	9.33% 3.54g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	27% 15g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.23mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.33% 0.067mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	33% 0.43mg	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	36% 145μg	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.94% 0.85mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.2% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	35% 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	72.5% 5.8mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	20.2% 0.46mg	84.5% 1.94mg	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	17% 118mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	6.8% 231mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	86% 47.2μg	65.2% 36μg	55μg per day for Men 19-50 years
Sodium	35% 524mg	51% 763mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	1.03% 38g	1.37% 50.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Cinnamon-raisin Bagels VS Cracked-wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Cinnamon-raisin Bagels versus 5 oz of Cracked-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Cinnamon-raisin Bagels vs Cracked-wheat Bread:

• 5 ounces of Toasted Cinnamon-raisin Bagels have more Vitamin A and 1.7 times more Vitamin B9 than Cracked-wheat Bread.
• While 5 oz of Cracked-wheat Bread contain 10.9 times more Vitamin B5 and 5.1 times more Vitamin B6 than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Cracked-wheat Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B5
• 5 ounces of Cracked-wheat Bread have insufficient amounts of Vitamin A
• Both Toasted Cinnamon-raisin Bagels as well as Cracked-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Toasted Cinnamon-raisin Bagels vs Cracked-wheat Bread:

• 5 ounces of Toasted Cinnamon-raisin Bagels have 1.5 times more Iron and 1.3 times more Selenium than Cracked-wheat Bread.
• While 5 oz of Cracked-wheat Bread contain 2.2 times more Calcium, 1.4 times more Copper, 2.3 times more Magnesium, 4.2 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Sodium and 1.5 times more Zinc than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Cracked-wheat Bread contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Cinnamon-raisin Bagels have 1.3 times more Omega 3 and 1.2 times more Protein than Cracked-wheat Bread.
• While 5 oz of Cracked-wheat Bread contain 2.2 times more Fat, 3.1 times more Saturated Fat and 2.2 times more Fiber than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Cracked-wheat Bread offer comparable quantities of Energy, Omega 6 and Carbohydrate per five ounces.