Comparing Nutrients in 7 ounces Wheat Bagels VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Wheat Bagels	16%	6%	78%
Potato Bread	19%	11%	70%

Macro Nutrients

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Energy	17% 496kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.6% 97g	72% 93g	130g per day for Men 19-50 years
Sugars	16.8% 12g	25.7% 18.6g	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	21.4% 8.14g	33% 12.5g	38g per day for Men 19-50 years
Protein	36% 20.2g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.6% 0.8mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.7mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	35.4% 0.46mg	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	37.7% 151μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	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	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.23% 0.64mg	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bagels	Potato Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	38.6% 0.35mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 48μg	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	68.5% 5.48mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	123% 2.84mg	22% 0.5mg	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	40.3% 282mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	42% 1425mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	34.3% 19μg	55μg per day for Men 19-50 years
Sodium	58% 871mg	49.6% 744mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	2% 74.5g	1.8% 66.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Wheat Bagels vs Potato Bread:

• Wheat Bagels have 2.1 times more Vitamin B1, 2 times more Vitamin B2 and 2.7 times more Vitamin B3 than Potato Bread.
• While Potato Bread contains more Vitamin A, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin E and 4.5 times more Vitamin K than Wheat Bagels.
• Both Wheat Bagels as well as Potato Bread have insufficient amounts of Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Wheat Bagels vs Potato Bread:

• Wheat Bagels have 1.9 times more Copper, 1.2 times more Iron, 1.8 times more Magnesium, 5.7 times more Manganese and 3 times more Selenium than Potato Bread.
• While Potato Bread contains 9.4 times more Calcium, 2.6 times more Phosphorus, 4.4 times more Potassium and 1.3 times more Zinc than Wheat Bagels.
• Both Wheat Bagels and Potato Bread have similar amounts of Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Wheat Bagels have more Omega 3 and more Omega 6 than Potato Bread.
• While Potato Bread contains 2 times more Fat, 1.5 times more Sugars and 1.5 times more Fiber than Wheat Bagels.
• Both Wheat Bagels and Potato Bread have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Wheat Bagels as well as Potato Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.