Comparing Nutrients in 100 grams Oat Bran Bagels VS Biscuits, mixed grain, refrigerated dough

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Biscuits, mixed grain, refrigerated dough	9%	19%	72%

Macro Nutrients

	Oat Bran Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Energy	8.8% 255kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	2.74% 0.47g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	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	9.47% 3.6g	NA	38g per day for Men 19-50 years
Protein	19% 10.7g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	6.3% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	5% 0.065mg	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	24.5% 98μg	20.8% 83μg	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	0.22% 0.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.2% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Biscuits, mixed grain, refrigerated dough	Recommended Dietary Allowance
Calcium	1.2% 12mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	12.8% 0.12mg	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	38.5% 3.08mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	28.7% 0.66mg	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	15.7% 110mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	62% 34.2μg	NA	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.02% 37.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oat Bran Bagels vs Biscuits, mixed grain, refrigerated dough:

• Oat Bran Bagels have 1.6 times more Vitamin B2 and 1.4 times more Vitamin B5 than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 1.5 times more Vitamin B6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 g.
• Both Oat Bran Bagels as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Oat Bran Bagels vs Biscuits, mixed grain, refrigerated dough:

• Oat Bran Bagels have 1.3 times more Copper, 1.3 times more Manganese and 1.5 times more Zinc than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 1.4 times more Calcium, 2.1 times more Phosphorus and 4 times more Potassium than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Iron, Magnesium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oat Bran Bagels have 1.8 times more Protein than Biscuits, mixed grain, refrigerated dough.
• While Biscuits, mixed grain, refrigerated dough contain 4.7 times more Fat, 7.2 times more Saturated Fat, 2.1 times more Omega 3 and 1.8 times more Omega 6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Biscuits, mixed grain, refrigerated dough have similar amounts of Energy and Carbohydrate per 100 g.
• Both Oat Bran Bagels as well as Biscuits, mixed grain, refrigerated dough have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.