Comparing Nutrients in 7 ounces Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) VS Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	16%	5%	79%
Raisin Bread	11%	14%	75%

Macro Nutrients

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Raisin Bread	Recommended Dietary Allowance
Energy	19% 546kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	7.5% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	12% 4.56g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	37.2% 21g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Raisin Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	10.5% 0.14mg	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	11% 43.7μg	17% 67.5μg	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	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Raisin Bread	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	43.7% 0.39mg	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	33.7% 2.7mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	43.2% 0.99mg	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	27.2% 191mg	31% 216mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	70.6% 1060mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	1.75% 64.7g	1.8% 66.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) VS Raisin Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) versus 7 oz of Raisin Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) vs Raisin Bread:

• 7 oz of Unenriched Raisin Bread contain 3.3 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Raisin Bread provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per seven ounces.
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) as well as Unenriched Raisin Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) vs Raisin Bread:

• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 1.4 times more Sodium and 1.2 times more Zinc than Raisin Bread.
• While 7 oz of Unenriched Raisin Bread contain 3.7 times more Calcium, 1.3 times more Iron and 2.2 times more Potassium than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Raisin Bread contain similar levels of Copper, Magnesium, Manganese and Phosphorus per seven ounces.
• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 1.3 times more Protein than Raisin Bread.
• While 7 oz of Unenriched Raisin Bread contain 2.8 times more Fat, 4.9 times more Saturated Fat and 1.9 times more Fiber than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Raisin Bread offer comparable quantities of Energy, Omega 3, Omega 6 and Carbohydrate per seven ounces.