Comparing Nutrients in 7 ounces Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) VS Cake, pudding-type, white, unenriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	16%	5%	79%
Cake, pudding-type, white, unenriched, dry mix	4%	20%	76%

Macro Nutrients

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Energy	19% 546kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	14.5% 4.64g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	28% 4.74g	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	124% 161g	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	3.66% 1.4g	38g per day for Men 19-50 years
Protein	37.2% 21g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Cake, pudding-type, white, unenriched, dry mix	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.94% 0.1mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	2.75% 0.036mg	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	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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)	Cake, pudding-type, white, unenriched, dry mix	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	12.3% 0.11mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	24% 0.55mg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	70.6% 1060mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	1.75% 64.7g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) VS Cake, pudding-type, white, unenriched, dry mix 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 Cake, pudding-type, white, unenriched, dry mix 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 Cake, pudding-type, white, unenriched, dry mix:

• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 2 times more Vitamin B1, 1.8 times more Vitamin B3, 1.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cake, pudding-type, white, unenriched, dry mix.
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Cake, pudding-type, white, unenriched, dry mix provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cake, pudding-type, white, unenriched, dry mix have insufficient amounts of Vitamin B6
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) as well as Cake, pudding-type, white, unenriched, dry mix 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 Cake, pudding-type, white, unenriched, dry mix:

• 7 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 2.9 times more Copper, 2.6 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 1.4 times more Potassium and 3.5 times more Zinc than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 4.3 times more Calcium and 2.9 times more Phosphorus than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Cake, pudding-type, white, unenriched, dry mix contain similar levels of Sodium 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 3.3 times more Fiber and 2.7 times more Protein than Cake, pudding-type, white, unenriched, dry mix.
• While 7 oz of Cake, pudding-type, white, unenriched, dry mix contain 1.5 times more Energy, 5.9 times more Fat, 10.6 times more Saturated Fat, 4.3 times more Omega 3, 3.6 times more Omega 6 and 1.5 times more Carbohydrate than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• 7 ounces of Cake, pudding-type, white, unenriched, dry mix provide inadequate amounts of Fiber