Comparing Nutrients in 100 grams Whole Grain Bagels VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Whole Grain Bagels	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	8.8% 255kcal	8.24% 239kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.5g	37.8% 49g	130g per day for Men 19-50 years
Sugars	13% 9.3g	0% 0g	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	12.4% 4.7g	11% 4.2g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Whole Grain Bagels	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.7mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.65mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	12.3% 0.16mg	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	35% 140μg	24% 96μg	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	1.6% 0.24mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	9.3% 93mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	21% 0.19mg	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	52.4% 4.2mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	20.6% 144mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	5.18% 176mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	57% 31.4μg	55μg per day for Men 19-50 years
Sodium	25% 372mg	25% 375mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.62mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	1.08% 40g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Whole Grain Bagels vs Whole Wheat French Bread:

• Whole Grain White Bagels have 1.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.5 times more Vitamin B9 than Whole Wheat French or Vienna Bread.
• Both Whole Grain White Bagels and Whole Wheat French or Vienna Bread have similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 100 g.
• Both Whole Grain White Bagels as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Whole Grain Bagels vs Whole Wheat French Bread:

• Whole Grain White Bagels have 2.2 times more Calcium, 5.6 times more Iron and 1.4 times more Zinc than Whole Wheat French or Vienna Bread.
• While Whole Wheat French or Vienna Bread contains 1.3 times more Magnesium than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Whole Wheat French or Vienna Bread have similar amounts of Copper, Phosphorus, Potassium, Selenium, Sodium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Whole Grain White Bagels have more Sugars than Whole Wheat French or Vienna Bread.
• While Whole Wheat French or Vienna Bread contains more Fat, more Omega 3 and more Omega 6 than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Whole Wheat French or Vienna Bread have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Whole Grain White Bagels as well as Whole Wheat French or Vienna Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.