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

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	16%	5%	79%
Raisin Bread	11%	14%	75%

Macro Nutrients

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Raisin Bread	Recommended Dietary Allowance
Energy	13.4% 390kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	5.34% 0.91g	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	57% 74g	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	16% 6.1g	38g per day for Men 19-50 years
Protein	26.6% 15g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Raisin 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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	7.52% 0.098mg	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	12% 48μg	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	0.16% 0.14mg	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)	Raisin Bread	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	31% 0.28mg	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	32.4% 2.6mg	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	31% 0.71mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	9.46% 322mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	50.5% 757mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	1.25% 46.2g	1.3% 47.6g	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 Raisin Bread:

• Unenriched Raisin Bread contains 3.3 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Unenriched Raisin Bread have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) as well as Unenriched Raisin 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 Raisin Bread:

• Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 1.4 times more Sodium and 1.2 times more Zinc than Unenriched Raisin Bread.
• While Unenriched Raisin Bread contains 3.7 times more Calcium, 1.3 times more Iron and 2.2 times more Potassium than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Unenriched Raisin Bread have similar amounts of Copper, Magnesium, Manganese and Phosphorus 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 Protein than Unenriched Raisin Bread.
• While Unenriched Raisin Bread contains 2.8 times more Fat, 4.9 times more Saturated Fat and 1.9 times more Fiber than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Unenriched Raisin Bread have similar amounts of Energy, Omega 3, Omega 6 and Carbohydrate per 5 oz.
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) as well as Unenriched Raisin Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.