Comparing Nutrients in 7 ounces Oat Bran Bagels VS Biscuits, mixed grain, refrigerated dough

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Biscuits, mixed grain, refrigerated dough	9%	19%	72%

Macro Nutrients

	Oat Bran Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Energy	17.4% 506kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	8.47% 2.7g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	5.43% 0.92g	9.72% 1.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	72.4% 94g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	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	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	38% 21.2g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	9.92% 0.13mg	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	48.6% 194μg	41% 165μg	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	0.44% 0.4mg	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	4.37% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	25.4% 0.23mg	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	76.4% 6.1mg	68.2% 5.46mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	74.5% 1.7mg	57% 1.3mg	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	31% 218mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	26.6% 905mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	NA	55μg per day for Men 19-50 years
Sodium	78% 1171mg	88.6% 1330mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.76% 65.3g	2.03% 75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oat Bran Bagels vs Biscuits, mixed grain, refrigerated dough:

• Oat Bran Bagels have 1.6 times more Vitamin B2 and 1.4 times more Vitamin B5 than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 1.5 times more Vitamin B6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 7 oz.
• Both Oat Bran Bagels as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Oat Bran Bagels vs Biscuits, mixed grain, refrigerated dough:

• Oat Bran Bagels have 1.3 times more Copper, 1.3 times more Manganese and 1.5 times more Zinc than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 1.4 times more Calcium, 2.1 times more Phosphorus and 4 times more Potassium than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Iron, Magnesium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oat Bran Bagels have 1.8 times more Protein than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 4.7 times more Fat, 7.2 times more Saturated Fat, 2.1 times more Omega 3 and 1.8 times more Omega 6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Oat Bran Bagels as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.