Comparing Nutrients in 5 ounces Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) VS White Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	16%	5%	79%
White Pita Bread	13%	4%	83%

Macro Nutrients

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	White Pita Bread	Recommended Dietary Allowance
Energy	13.4% 390kcal	13.4% 390kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	4.26% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.2% 75.7g	60.7% 79g	130g per day for Men 19-50 years
Sugars	NA	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	8.58% 3.26g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	26.6% 15g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	White Pita Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	3.7% 0.048mg	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	7.8% 31μg	8.5% 34μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	White Pita Bread	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	12% 122mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	26.5% 0.24mg	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	24% 1.93mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	29.6% 0.68mg	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	19.4% 136mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	50.5% 757mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.25% 46.2g	1.23% 45.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) vs White Pita Bread:

• Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 1.5 times more Vitamin B6 than Unenriched White Pita Bread.
• While Unenriched White Pita Bread contains 1.6 times more Vitamin B1 and 1.9 times more Vitamin B2 than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Unenriched White Pita Bread have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per 5 oz.
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) as well as Unenriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) vs White Pita Bread:

• Unenriched White Pita Bread contains 4.8 times more Calcium than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Unenriched White Pita Bread have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 1.3 times more Fat, 1.5 times more Omega 3 and 1.3 times more Omega 6 than Unenriched White Pita Bread.
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Unenriched White Pita Bread have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) as well as Unenriched White Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.