Comparing Nutrients in 7 ounces Toasted Cinnamon-raisin Bagels VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Toasted Cinnamon-raisin Bagels	14%	5%	81%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	20% 583kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	5.7% 1.8g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	7.94% 1.35g	7.56% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	75.6% 98g	130g per day for Men 19-50 years
Sugars	17.6% 12.8g	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	13% 4.96g	28.7% 11g	38g per day for Men 19-50 years
Protein	37.6% 21g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.9mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	46.4% 0.6mg	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	50.6% 202μg	30.3% 121μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.32% 1.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.5% 0.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	49% 0.44mg	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	101% 8.1mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	118% 2.72mg	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	23.5% 165mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	120% 66μg	91% 50.2μg	55μg per day for Men 19-50 years
Sodium	49% 734mg	71% 1068mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	1.44% 53.4g	1.92% 71g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Cinnamon-raisin Bagels VS Cracked-wheat Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Cinnamon-raisin Bagels versus 7 oz of Cracked-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Cinnamon-raisin Bagels vs Cracked-wheat Bread:

• 7 ounces of Toasted Cinnamon-raisin Bagels have more Vitamin A and 1.7 times more Vitamin B9 than Cracked-wheat Bread.
• While 7 oz of Cracked-wheat Bread contain 10.9 times more Vitamin B5 and 5.1 times more Vitamin B6 than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Cracked-wheat Bread provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B5
• 7 ounces of Cracked-wheat Bread have insufficient amounts of Vitamin A
• Both Toasted Cinnamon-raisin Bagels as well as Cracked-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Toasted Cinnamon-raisin Bagels vs Cracked-wheat Bread:

• 7 ounces of Toasted Cinnamon-raisin Bagels have 1.5 times more Iron and 1.3 times more Selenium than Cracked-wheat Bread.
• While 7 oz of Cracked-wheat Bread contain 2.2 times more Calcium, 1.4 times more Copper, 2.3 times more Magnesium, 4.2 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Sodium and 1.5 times more Zinc than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Cracked-wheat Bread contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Cinnamon-raisin Bagels have 1.3 times more Omega 3 and 1.2 times more Protein than Cracked-wheat Bread.
• While 7 oz of Cracked-wheat Bread contain 2.2 times more Fat, 3.1 times more Saturated Fat and 2.2 times more Fiber than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Cracked-wheat Bread offer comparable quantities of Energy, Omega 6 and Carbohydrate per seven ounces.