Comparing Nutrients in 100 grams Oat Bran Bagels VS French Bread

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
French Bread	16%	8%	76%

Macro Nutrients

	Oat Bran Bagels	French Bread	Recommended Dietary Allowance
Energy	8.8% 255kcal	9.38% 272kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.74% 0.47g	4.65% 0.79g	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	40% 52g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	6.37% 4.62g	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	0.7% 0.51g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.47% 3.6g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	19% 10.7g	19% 10.8g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	French Bread	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	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.3% 0.043mg	8.23% 0.11mg	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	30.8% 123μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.2% 0.33mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	French Bread	Recommended Dietary Allowance
Calcium	1.2% 12mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	17% 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	38.5% 3.08mg	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	25% 0.58mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	62% 34.2μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	40% 602mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Bagels VS French Bread per 100 g

Compare the macro and micronutrient content in 100 g of Oat Bran Bagels versus 100 g of French Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oat Bran Bagels vs French Bread:

• 100 grams of Oat Bran Bagels have 1.6 times more Vitamin E than French Bread.
• While 100 g of French or Vienna Bread includes Sourdough contain 2.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oat Bran Bagels.
• Both Oat Bran Bagels and French Bread provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of French Bread have insufficient amounts of Vitamin E
• Both Oat Bran Bagels as well as French or Vienna Bread includes Sourdough have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Oat Bran Bagels vs French Bread:

• 100 grams of Oat Bran Bagels have 1.5 times more Manganese than French Bread.
• While 100 g of French or Vienna Bread includes Sourdough contain 4.3 times more Calcium and 1.3 times more Iron than Oat Bran Bagels.
• Both Oat Bran Bagels and French Bread contain similar levels of Copper, Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per 100 grams.
• 100 grams of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oat Bran Bagels have 1.6 times more Fiber than French Bread.
• While 100 g of French or Vienna Bread includes Sourdough contain 2 times more Fat, 2.9 times more Omega 3, 1.7 times more Omega 6 and 2.8 times more Sugars than Oat Bran Bagels.
• Both Oat Bran Bagels and French Bread offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• 100 grams of Oat Bran Bagels provide inadequate amounts of Omega 3