Comparing Nutrients in 100 grams White Wheat Bread VS Wheat Bagels

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Wheat Bagels	16%	6%	78%

Macro Nutrients

	White Wheat Bread	Wheat Bagels	Recommended Dietary Allowance
Energy	8.2% 238kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.15g	1.58% 1.53g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	5.05% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.8% 44g	37.6% 49g	130g per day for Men 19-50 years
Sugars	6.9% 5g	8.44% 6.12g	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	3.72% 2.7g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24.2% 9.2g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	19% 10.7g	18.2% 10g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Wheat Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.5% 0.51mg	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	21% 3.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	11.3% 0.15mg	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	31.8% 127μg	19% 76μg	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	2.53% 0.38mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.4% 7.7μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Wheat Bagels	Recommended Dietary Allowance
Calcium	68.4% 684mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	19.4% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.6% 24μg	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	61% 4.9mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.63mg	62% 1.43mg	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	14.7% 103mg	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	3.74% 127mg	4.85% 165mg	3400mg per day for Men 19-50 years
Selenium	29.3% 16μg	52% 28.7μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	29.3% 439mg	1500mg per day for Men 19-50 years
Zinc	8.64% 0.95mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.07% 39.6g	1% 37.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of White Wheat Bread vs Wheat Bagels:

• White Wheat Bread has 1.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.7 times more Vitamin B9 and 5.1 times more Vitamin K than Wheat Bagels.
• While Wheat Bagels contain 1.8 times more Vitamin B6 than White Wheat Bread.
• Both White Wheat Bread and Wheat Bagels have similar amounts of Vitamin E per 100 g.
• Both White Wheat Bread as well as Wheat Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for White Wheat Bread vs Wheat Bagels:

• White Wheat Bread has 34.2 times more Calcium and 1.8 times more Iron than Wheat Bagels.
• While Wheat Bagels contain 2 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Selenium than White Wheat Bread.
• Both White Wheat Bread and Wheat Bagels have similar amounts of Copper, Sodium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• White Wheat Bread has 1.4 times more Fat, more Saturated Fat and 2.2 times more Fiber than Wheat Bagels.
• Both White Wheat Bread and Wheat Bagels have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate, Sugars and Protein per 100 g.
• Both White Wheat Bread as well as Wheat Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.