Comparing Nutrients in 5 ounces Oat Bran Bagels VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Oat Bran Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	12.5% 361kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	0.85% 0.27g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	58% 75.6g	54% 70g	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	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

	Oat Bran Bagels	Cracked-wheat Bread	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	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.2% 4.2mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.7% 0.061mg	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	34.7% 139μg	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	0.31% 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	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	1.7% 17mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	23.8% 0.21mg	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	54.6% 4.37mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	22.3% 156mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	65.2% 36μg	55μg per day for Men 19-50 years
Sodium	55.8% 836mg	51% 763mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	1.37% 50.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bagels VS Cracked-wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Oat Bran 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 Oat Bran Bagels vs Cracked-wheat Bread:

• 5 ounces of Oat Bran Bagels have 1.4 times more Vitamin B2 and 1.6 times more Vitamin B9 than Cracked-wheat Bread.
• While 5 oz of Cracked-wheat Bread contain 7.1 times more Vitamin B6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Cracked-wheat Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per five ounces.
• Both Oat Bran Bagels as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Oat Bran Bagels vs Cracked-wheat Bread:

• 5 ounces of Oat Bran Bagels have 1.4 times more Selenium than Cracked-wheat Bread.
• While 5 oz of Cracked-wheat Bread contain 3.6 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Oat Bran Bagels.
• Both Oat Bran Bagels and Cracked-wheat Bread contain similar levels of Iron and Sodium per five ounces.
• 5 ounces of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oat Bran Bagels have 1.2 times more Protein than Cracked-wheat Bread.
• While 5 oz of Cracked-wheat Bread contain 3.3 times more Fat, 4.8 times more Saturated Fat, 1.5 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Fiber than Oat Bran Bagels.
• Both Oat Bran Bagels and Cracked-wheat Bread offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Oat Bran Bagels provide inadequate amounts of Omega 3