Comparing Nutrients in 7 ounces Oat Bran Bagels VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Oat Bran Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	17.4% 506kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	5.7% 1.8g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	4.1% 0.065g	1.6g per day for Men 19-50 years
Omega 6	5.43% 0.92g	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	81.4% 106g	75.6% 98g	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	28.7% 11g	38g per day for Men 19-50 years
Protein	38% 21.2g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Cracked-wheat Bread	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	59.2% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	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	48.6% 194μg	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	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	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	2.4% 24mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	76.4% 6.1mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	74.5% 1.7mg	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	31% 218mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	91% 50.2μg	55μg per day for Men 19-50 years
Sodium	78% 1171mg	71% 1068mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	1.76% 65.3g	1.92% 71g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bagels VS Cracked-wheat Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Oat Bran 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 Oat Bran Bagels vs Cracked-wheat Bread:

• 7 ounces of Oat Bran Bagels have 1.4 times more Vitamin B2 and 1.6 times more Vitamin B9 than Cracked-wheat Bread.
• While 7 oz of Cracked-wheat Bread contain 7.1 times more Vitamin B6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Cracked-wheat Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per seven ounces.
• Both Oat Bran Bagels as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Oat Bran Bagels vs Cracked-wheat Bread:

• 7 ounces of Oat Bran Bagels have 1.4 times more Selenium than Cracked-wheat Bread.
• While 7 oz of Cracked-wheat Bread contain 3.6 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Oat Bran Bagels.
• Both Oat Bran Bagels and Cracked-wheat Bread contain similar levels of Iron and Sodium per seven ounces.
• 7 ounces of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Bran Bagels have 1.2 times more Protein than Cracked-wheat Bread.
• While 7 oz of Cracked-wheat Bread contain 3.3 times more Fat, 4.8 times more Saturated Fat, 1.5 times more Omega 3, 1.4 times more Omega 6 and 1.5 times more Fiber than Oat Bran Bagels.
• Both Oat Bran Bagels and Cracked-wheat Bread offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Oat Bran Bagels provide inadequate amounts of Omega 3