Comparing Nutrients in 100 grams Toasted Cinnamon-raisin Bagels VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Toasted Cinnamon-raisin Bagels	14%	5%	81%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Energy	10% 294kcal	8.8% 255kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	2.74% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	41% 53.3g	130g per day for Men 19-50 years
Sugars	8.87% 6.43g	2.25% 1.63g	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	6.58% 2.5g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	19% 10.6g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 3mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.94% 0.047mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	3.3% 0.043mg	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	25.5% 102μg	24.5% 98μg	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	0.67% 0.6mg	0.22% 0.2mg	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	2.27% 0.34mg	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.67% 0.8μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	2% 20mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	17.8% 0.16mg	16.8% 0.15mg	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	51% 4.1mg	38.5% 3.08mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	37.5% 0.86mg	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	12% 83mg	15.7% 110mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	60.5% 33.3μg	62% 34.2μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	7.36% 0.81mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	0.73% 27g	0.89% 33g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Toasted Cinnamon-raisin Bagels vs Oat Bran Bagels:

• Toasted Cinnamon-raisin Bagels have 23 times more Vitamin A and 1.4 times more Vitamin B6 than Oat Bran Bagels.
• While Oat Bran Bagels contain 1.3 times more Vitamin B2 and 9.5 times more Vitamin B5 than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E per 100 g.
• Both Toasted Cinnamon-raisin Bagels as well as Oat Bran Bagels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Toasted Cinnamon-raisin Bagels vs Oat Bran Bagels:

• Toasted Cinnamon-raisin Bagels have 1.7 times more Calcium, 1.3 times more Iron and 1.4 times more Potassium than Oat Bran Bagels.
• While Oat Bran Bagels contain 1.3 times more Magnesium, 2.6 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Sodium than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Copper, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Toasted Cinnamon-raisin Bagels have 1.5 times more Fat, 1.9 times more Omega 3, 1.5 times more Omega 6 and 3.9 times more Sugars than Oat Bran Bagels.
• While Oat Bran Bagels contain 1.4 times more Fiber than Toasted Cinnamon-raisin Bagels.
• Both Toasted Cinnamon-raisin Bagels and Oat Bran Bagels have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Toasted Cinnamon-raisin Bagels as well as Oat Bran Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.