Comparing Nutrients in 100 grams Oat Bran Bagels VS Canned Boston Brown Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Oat Bran Bagels	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	8.8% 255kcal	6.72% 195kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.74% 0.47g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	3.34% 2.42g	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	12.4% 4.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	1.17% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	6.3% 0.082mg	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	2.75% 11μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.2% 0.33mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	1.2% 12mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	8.9% 0.08mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	44.3% 1.02mg	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	9.35% 318mg	3400mg per day for Men 19-50 years
Selenium	62% 34.2μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	42% 631mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	0.89% 33g	1.28% 47.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oat Bran Bagels vs Canned Boston Brown Bread:

• Oat Bran Bagels have 23.6 times more Vitamin B1, 2.9 times more Vitamin B2, 2.6 times more Vitamin B3 and 8.9 times more Vitamin B9 than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 25 times more Vitamin A, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 6.3 times more Vitamin K than Oat Bran Bagels.
• Both Oat Bran Bagels and Canned Boston Brown Bread have similar amounts of Vitamin E per 100 g.
• Both Oat Bran Bagels as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oat Bran Bagels vs Canned Boston Brown Bread:

• Oat Bran Bagels have 1.9 times more Copper, 1.5 times more Iron, 1.6 times more Selenium and 1.8 times more Zinc than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 5.8 times more Calcium, 2 times more Magnesium, 2.8 times more Potassium and 1.4 times more Water than Oat Bran Bagels.
• Both Oat Bran Bagels and Canned Boston Brown Bread have similar amounts of Manganese, Phosphorus and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oat Bran Bagels have 1.3 times more Energy, 1.2 times more Carbohydrate and 2.1 times more Protein than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 1.3 times more Fat, 2.4 times more Omega 3, 1.5 times more Sugars and 1.3 times more Fiber than Oat Bran Bagels.
• Both Oat Bran Bagels and Canned Boston Brown Bread have similar amounts of Omega 6 per 100 g.
• Both Oat Bran Bagels as well as Canned Boston Brown Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.