Comparing Nutrients in 5 ounces Wheat Bagels VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Wheat Bagels	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	12.2% 354kcal	19.5% 564kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	15.7% 15g	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	70% 1.1g	1.6g per day for Men 19-50 years
Omega 6	7.16% 1.2g	53.7% 9.12g	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	74.4% 97g	130g per day for Men 19-50 years
Sugars	12% 8.67g	0% 0g	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	25% 9.5g	38g per day for Men 19-50 years
Protein	26% 14.5g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Crackers, saltines, whole wheat (includes multi-grain)	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	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.8% 0.3mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	23.2% 0.3mg	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	29% 116μg	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	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	21.6% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	42% 0.38mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	92% 2.1mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	6.88% 234mg	9.2% 313mg	3400mg per day for Men 19-50 years
Selenium	74% 40.7μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	41.5% 622mg	115% 1721mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	1.44% 53.2g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bagels VS Crackers, saltines, whole wheat (includes multi-grain) per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Bagels versus 5 oz of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Wheat Bagels vs Crackers, saltines, whole wheat (includes multi-grain):

• 5 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 3.7 times more Vitamin E and 12.2 times more Vitamin K than Wheat Bagels.
• Both Wheat Bagels and Crackers, saltines, whole wheat (includes multi-grain) provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Wheat Bagels have insufficient amounts of Vitamin K
• Both Wheat Bagels as well as Crackers, saltines, whole wheat (includes multi-grain) 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 Crackers, saltines, whole wheat (includes multi-grain):

• 5 ounces of Wheat Bagels have more Calcium than Crackers, saltines, whole wheat (includes multi-grain).
• While 5 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 1.5 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 1.4 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Sodium and 1.3 times more Zinc than Wheat Bagels.
• Both Wheat Bagels and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Manganese and Selenium per five ounces.
• 5 ounces of Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Bagels have more Sugars and 1.4 times more Protein than Crackers, saltines, whole wheat (includes multi-grain).
• While 5 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 1.6 times more Energy, 7 times more Fat, 10.4 times more Omega 3, 7.5 times more Omega 6, 1.4 times more Carbohydrate and 1.6 times more Fiber than Wheat Bagels.