Comparing Nutrients in 7 ounces Oat Bran Bagels VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Oat Bran Bagels	Baked Potato Skin	Recommended Dietary Allowance
Energy	17.4% 506kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.43% 0.92g	0.37% 0.064g	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	70.3% 91g	130g per day for Men 19-50 years
Sugars	4.46% 3.23g	3.83% 2.78g	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	41.3% 15.7g	38g per day for Men 19-50 years
Protein	38% 21.2g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.6% 0.67mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	94% 1.2mg	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	11% 43.7μg	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	29.8% 26.8mg	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	4.37% 0.65mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	180% 1.62mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	74.5% 1.7mg	53% 1.22mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	78% 1171mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	1.76% 65.3g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bagels VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Oat Bran Bagels versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oat Bran Bagels vs Baked Potato Skin:

• 7 ounces of Oat Bran Bagels have 2.7 times more Vitamin B1, 3.2 times more Vitamin B2, 4.5 times more Vitamin B9 and 8.3 times more Vitamin E than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.9 times more Vitamin B5, 14.3 times more Vitamin B6 and 67.5 times more Vitamin C than Oat Bran Bagels.
• Both Oat Bran Bagels and Baked Potato Skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Oat Bran Bagels have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E
• Both Oat Bran Bagels as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oat Bran Bagels vs Baked Potato Skin:

• 7 ounces of Oat Bran Bagels have 1.4 times more Manganese, 48.9 times more Selenium, 28.1 times more Sodium and 1.8 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.8 times more Calcium, 5.4 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium and 5 times more Potassium than Oat Bran Bagels.
• Both Oat Bran Bagels and Baked Potato Skin contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Oat Bran Bagels lack sufficient amounts of Calcium
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Bran Bagels have 1.3 times more Energy, 14.5 times more Omega 6 and 2.5 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.2 times more Fiber than Oat Bran Bagels.
• Both Oat Bran Bagels and Baked Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Oat Bran Bagels as well as Baked Potato Skin provide inadequate amounts of Omega 3 in seven ounces.