Comparing Nutrients in 100 calories Cinnamon-raisin Bagels VS Toasted Cinnamon-raisin Bagels

Weight per 100 calories

• Cinnamon-raisin Bagels: 36.5g
• Toasted Cinnamon-raisin Bagels: 34g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Cinnamon-raisin Bagels or Toasted Cinnamon-raisin Bagels?

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Cinnamon-raisin Bagels	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	15.5% 20g	130g per day for Men 19-50 years
Sugars	3% 2.2g	3% 2.2g	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	2.2% 0.84g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	6.4% 3.58g	6.44% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0.85% 7.66μg	0.87% 7.82μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	9.35% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.78% 0.1mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.12mg	6.34% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.19mg	0.32% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	1.57% 0.02mg	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	10% 40.5μg	8.67% 34.7μg	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	0.28% 0.26mg	0.23% 0.2mg	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	0.75% 0.11mg	0.77% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.26μg	0.23% 0.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	0.69% 6.93mg	0.68% 6.8mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.059mg	6.05% 0.054mg	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	17.3% 1.4mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	2.43% 10.2mg	1.86% 7.82mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	4.85% 0.11mg	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	5.2% 36.5mg	4.03% 28.2mg	700mg per day for Men 19-50 years
Potassium	1.6% 54mg	1.63% 55.4mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	9.9% 149mg	8.4% 126mg	1500mg per day for Men 19-50 years
Zinc	3.75% 0.41mg	2.5% 0.28mg	11mg per day for Men 19-50 years
Water	0.32% 11.7g	0.25% 9.15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cinnamon-raisin Bagels vs Toasted Cinnamon-raisin Bagels:

• Cinnamon-raisin Bagels have 1.2 times more Vitamin B1 and 11.6 times more Vitamin B5 than Toasted Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Toasted Cinnamon-raisin Bagels have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Cinnamon-raisin Bagels as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cinnamon-raisin Bagels vs Toasted Cinnamon-raisin Bagels:

• Cinnamon-raisin Bagels have 1.3 times more Magnesium, 2.9 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Toasted Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Toasted Cinnamon-raisin Bagels have similar amounts of Copper, Iron, Potassium, Selenium and Sodium per 100 kcal.
• Both Cinnamon-raisin Bagels as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Cinnamon-raisin Bagels and Toasted Cinnamon-raisin Bagels have similar amounts of macro-nutrients per 100 kcal
• Both Cinnamon-raisin Bagels and Toasted Cinnamon-raisin Bagels have similar amounts of Energy, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
• Both Cinnamon-raisin Bagels as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.