Comparing Nutrients in 5 ounces Wheat Bagels VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Potato Bread	19%	11%	70%

Macro Nutrients

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Energy	12.2% 354kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	4.57% 4.44g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	6.73% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.3% 69.3g	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	12% 8.67g	18.3% 13.3g	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	15.3% 5.8g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	26% 14.5g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	22.2% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.8% 0.3mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	25.3% 0.33mg	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	27% 108μg	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.86% 0.21μg	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	0% 0IU	0.47% 2.83IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.85% 34μg	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	49% 3.9mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	15.6% 0.36mg	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	28.8% 201mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	6.88% 234mg	30% 1018mg	3400mg per day for Men 19-50 years
Selenium	74% 40.7μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	41.5% 622mg	35.4% 532mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.44% 53.2g	1.3% 47.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Wheat Bagels vs Potato Bread:

• Wheat Bagels have 2.1 times more Vitamin B1, 2 times more Vitamin B2 and 2.7 times more Vitamin B3 than Potato Bread.
• While Potato Bread contains more Vitamin A, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin E and 4.5 times more Vitamin K than Wheat Bagels.
• Both Wheat Bagels as well as Potato Bread have insufficient amounts of Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Wheat Bagels vs Potato Bread:

• Wheat Bagels have 1.9 times more Copper, 1.2 times more Iron, 1.8 times more Magnesium, 5.7 times more Manganese and 3 times more Selenium than Potato Bread.
• While Potato Bread contains 9.4 times more Calcium, 2.6 times more Phosphorus, 4.4 times more Potassium and 1.3 times more Zinc than Wheat Bagels.
• Both Wheat Bagels and Potato Bread have similar amounts of Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Wheat Bagels have more Omega 3 and more Omega 6 than Potato Bread.
• While Potato Bread contains 2 times more Fat, 1.5 times more Sugars and 1.5 times more Fiber than Wheat Bagels.
• Both Wheat Bagels and Potato Bread have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Wheat Bagels as well as Potato Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.