Comparing Nutrients in 5 ounces Wheat Bagels VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Wheat Bagels	White Wheat Bread	Recommended Dietary Allowance
Energy	12.2% 354kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	3.14% 3.05g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	6.73% 0.11g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	7.33% 1.25g	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	48% 62.2g	130g per day for Men 19-50 years
Sugars	12% 8.67g	9.78% 7.1g	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	5.28% 3.83g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	34.3% 13g	38g per day for Men 19-50 years
Protein	26% 14.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	White Wheat Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.8% 0.3mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	8.72% 0.11mg	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	45% 180μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	White Wheat Bread	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	97% 970mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	23.5% 0.21mg	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	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	39% 0.9mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	6.88% 234mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	74% 40.7μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	41.5% 622mg	45% 678mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	1.44% 53.2g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bagels VS White Wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Bagels versus 5 oz of White Wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Wheat Bagels have 1.8 times more Vitamin B6 than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B9 and 5.1 times more Vitamin K than Wheat Bagels.
• Both Wheat Bagels and White Wheat Bread provide similar amounts of Vitamin B2, Vitamin B5 and Vitamin E per five ounces.
• 5 ounces of Wheat Bagels have insufficient amounts of Vitamin K
• Both Wheat Bagels as well as White Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Wheat Bagels have 2 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Selenium than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 34.2 times more Calcium and 1.8 times more Iron than Wheat Bagels.
• Both Wheat Bagels and White Wheat Bread contain similar levels of Copper, Sodium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Bagels have 1.2 times more Sugars than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 1.4 times more Fat and 2.2 times more Fiber than Wheat Bagels.
• Both Wheat Bagels and White Wheat Bread offer comparable quantities of Energy, Omega 3, Omega 6, Carbohydrate and Protein per five ounces.