Comparing Nutrients in 7 ounces White Wheat Bread VS Wheat Bagels

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Wheat Bagels	16%	6%	78%

Macro Nutrients

	White Wheat Bread	Wheat Bagels	Recommended Dietary Allowance
Energy	16.3% 472kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.27g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0% 0g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.74g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	74.6% 97g	130g per day for Men 19-50 years
Sugars	13.7% 9.92g	16.8% 12g	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	7.4% 5.36g	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	% 2.98g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	37.8% 21g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Wheat Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.3% 1mg	66.6% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.51mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.84mg	41.8% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	22.4% 0.29mg	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	63% 252μg	37.7% 151μg	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% 0mg	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	5.03% 0.75mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.7% 15.3μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Wheat Bagels	Recommended Dietary Allowance
Calcium	136% 1357mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	38.6% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.2% 48μg	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	121% 9.7mg	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	24% 101mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	123% 2.84mg	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	29% 204mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	7.4% 252mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	63.2% 949mg	58% 871mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	2% 74.5g	3700g per day for Men 19-50 years

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

• White Wheat Bread has 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.7 times more Vitamin B9 and 5.1 times more Vitamin K than Wheat Bagels.
• While Wheat Bagels contain 1.8 times more Vitamin B6 than White Wheat Bread.
• Both White Wheat Bread and Wheat Bagels have similar amounts of Vitamin E per 7 oz.
• Both White Wheat Bread as well as Wheat Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• White Wheat Bread has 34.2 times more Calcium and 1.8 times more Iron than Wheat Bagels.
• While Wheat Bagels contain 2 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Selenium than White Wheat Bread.
• Both White Wheat Bread and Wheat Bagels have similar amounts of Copper, Sodium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• White Wheat Bread has 1.4 times more Fat, more Saturated Fat and 2.2 times more Fiber than Wheat Bagels.
• Both White Wheat Bread and Wheat Bagels have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Sugars and Protein per 7 oz.
• Both White Wheat Bread as well as Wheat Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.