Comparing Nutrients in 5 ounces Oat Bran Bagels VS Biscuits, mixed grain, refrigerated dough

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Biscuits, mixed grain, refrigerated dough	9%	19%	72%

Macro Nutrients

	Oat Bran Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Energy	12.5% 361kcal	13% 373kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	6.05% 1.94g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	4.16% 0.067g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	6.95% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.6g	51.7% 67g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	13.4% 5.1g	NA	38g per day for Men 19-50 years
Protein	27% 15g	15.4% 8.65g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	7.1% 0.092mg	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	34.7% 139μg	29.4% 118μg	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	0.31% 0.28mg	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	3.1% 0.47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	18% 0.16mg	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	54.6% 4.37mg	48.7% 3.9mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	40.6% 0.93mg	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	22.3% 156mg	47.8% 335mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	19% 646mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	NA	55μg per day for Men 19-50 years
Sodium	55.8% 836mg	63.3% 950mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	7.73% 0.85mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.45% 53.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oat Bran Bagels vs Biscuits, mixed grain, refrigerated dough:

• Oat Bran Bagels have 1.6 times more Vitamin B2 and 1.4 times more Vitamin B5 than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 1.5 times more Vitamin B6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 5 oz.
• Both Oat Bran Bagels as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Oat Bran Bagels vs Biscuits, mixed grain, refrigerated dough:

• Oat Bran Bagels have 1.3 times more Copper, 1.3 times more Manganese and 1.5 times more Zinc than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 1.4 times more Calcium, 2.1 times more Phosphorus and 4 times more Potassium than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Iron, Magnesium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Oat Bran Bagels have 1.8 times more Protein than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 4.7 times more Fat, 7.2 times more Saturated Fat, 2.1 times more Omega 3 and 1.8 times more Omega 6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Oat Bran Bagels as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.