Comparing Nutrients in 100 grams Whole Grain Bagels VS Crackers, sandwich-type, peanut butter filled, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
Crackers, sandwich-type, peanut butter filled, reduced fat	8%	34%	58%

Macro Nutrients

	Whole Grain Bagels	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Energy	8.8% 255kcal	15% 437kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	39% 6.66g	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	49% 63.5g	130g per day for Men 19-50 years
Sugars	13% 9.3g	15.3% 11g	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	7.37% 2.8g	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	Crackers, sandwich-type, peanut butter filled, reduced fat	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	38% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.65mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	5.6% 0.073mg	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	27.8% 111μg	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	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	Crackers, sandwich-type, peanut butter filled, reduced fat	Recommended Dietary Allowance
Calcium	9.3% 93mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	14.4% 0.13mg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	9.76% 41mg	7.14% 30mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	5.18% 176mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	35.5% 19.5μg	55μg per day for Men 19-50 years
Sodium	25% 372mg	42.6% 639mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.62mg	6.1% 0.67mg	11mg per day for Men 19-50 years
Water	0.93% 34.5g	0.25% 9.33g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Grain Bagels VS Crackers, sandwich-type, peanut butter filled, reduced fat per 100 g

Compare the macro and micronutrient content in 100 g of Whole Grain Bagels versus 100 g of Crackers, sandwich-type, peanut butter filled, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole Grain Bagels vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 100 grams of Whole Grain Bagels have 1.5 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 100 g of Crackers, sandwich-type, peanut butter filled, reduced fat contain 7.8 times more Vitamin E and 6 times more Vitamin K than Whole Grain White Bagels.
• Both Whole Grain Bagels and Crackers, sandwich-type, peanut butter filled, reduced fat provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Whole Grain Bagels have insufficient amounts of Vitamin E and Vitamin K
• Both Whole Grain White Bagels as well as Crackers, sandwich-type, peanut butter filled, reduced fat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Whole Grain Bagels vs Crackers, sandwich-type, peanut butter filled, reduced fat:

• 100 grams of Whole Grain Bagels have more Calcium, 1.2 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.3 times more Selenium and 2.4 times more Zinc than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 100 g of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.7 times more Sodium than Whole Grain White Bagels.
• 100 grams of Crackers, sandwich-type, peanut butter filled, reduced fat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Grain Bagels have 1.7 times more Fiber than Crackers, sandwich-type, peanut butter filled, reduced fat.
• While 100 g of Crackers, sandwich-type, peanut butter filled, reduced fat contain 1.7 times more Energy, more Fat, more Saturated Fat, more Omega 3 and more Omega 6 than Whole Grain White Bagels.
• Both Whole Grain Bagels and Crackers, sandwich-type, peanut butter filled, reduced fat offer comparable quantities of Carbohydrate, Sugars and Protein per 100 grams.
• 100 grams of Whole Grain Bagels provide inadequate amounts of Omega 3 and Omega 6