Comparing Nutrients in 7 ounces Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Oat Bran Bagels	Recommended Dietary Allowance
Energy	19.6% 570kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.84g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.42% 0.45g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	5.43% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	81.4% 106g	130g per day for Men 19-50 years
Sugars	25% 18g	4.46% 3.23g	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	5.97% 4.33g	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	% 3.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	19% 7.14g	38g per day for Men 19-50 years
Protein	39.5% 22g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	6.56% 0.085mg	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	65% 260μg	48.6% 194μg	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	0.44% 0.4mg	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	1.6% 0.24mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	33.3% 0.3mg	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	112% 8.93mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	74.5% 1.7mg	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	26% 183mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	6.77% 230mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	78% 1171mg	1500mg per day for Men 19-50 years
Zinc	23.5% 2.58mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.5% 56g	1.76% 65.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Oat Bran Bagels per 7 oz

Compare the macro and micronutrient content in 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted versus 7 oz of Oat Bran Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Oat Bran Bagels:

• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 1.8 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 1.3 times more Vitamin B2, 1.9 times more Vitamin B5 and 2.8 times more Vitamin E than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have insufficient amounts of Vitamin E
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Oat Bran Bagels:

• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 1.5 times more Iron and 1.4 times more Zinc than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 1.3 times more Magnesium, 1.5 times more Manganese, 1.4 times more Selenium and 1.3 times more Sodium than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Oat Bran Bagels contain similar levels of Copper, Phosphorus and Potassium per seven ounces.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Oat Bran Bagels lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 2.9 times more Omega 3 and 5.6 times more Sugars than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 2 times more Fiber than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted and Oat Bran Bagels offer comparable quantities of Energy, Omega 6, Carbohydrate and Protein per seven ounces.
• 7 ounces of Oat Bran Bagels provide inadequate amounts of Omega 3