Comparing Nutrients in 100 calories Oat Bran Bagels VS Canned Boston Brown Bread

Weight per 100 calories

• Oat Bran Bagels: 39.2g
• Canned Boston Brown Bread: 51.3g

Oat Bran Bagels have 1.3 times more energy per 100g than Canned Boston Brown Bread. It has high energy density when compared to other foods. Canned Boston Brown Bread having above average energy density.

Which food has more nutrients per 100 calories - Oat Bran Bagels or Canned Boston Brown Bread?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Oat Bran Bagels	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.47g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	1.67% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.18% 0.51mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	17% 22.2g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	1.7% 1.24g	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	3.7% 1.4g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	4.76% 2.67g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	0.044% 0.39μg	1.42% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	0.6% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	3.6% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	3.23% 0.042mg	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	9.6% 38.4μg	1.4% 5.64μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.21% 0.005μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.087% 0.078mg	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	0.86% 0.13mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.16μg	1.07% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	0.47% 4.7mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	6.58% 0.059mg	4.56% 0.041mg	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	15% 1.2mg	13.5% 1.08mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	7.7% 32.3mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	22.7% 0.52mg	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	6.16% 43mg	8.2% 57.4mg	700mg per day for Men 19-50 years
Potassium	1.33% 45mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	24.4% 13.4μg	20.4% 11.2μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	21.6% 324mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	2.33% 0.26mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.65% 24.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oat Bran Bagels vs Canned Boston Brown Bread:

• Oat Bran Bagels have 18.1 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3 and 6.8 times more Vitamin B9 than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 32.7 times more Vitamin A, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6, 1.3 times more Vitamin E and 8.2 times more Vitamin K than Oat Bran Bagels.
• Both Oat Bran Bagels as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oat Bran Bagels vs Canned Boston Brown Bread:

• Oat Bran Bagels have 1.4 times more Copper and 1.4 times more Zinc than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 7.6 times more Calcium, 2.7 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus, 3.6 times more Potassium and 1.4 times more Sodium than Oat Bran Bagels.
• Both Oat Bran Bagels and Canned Boston Brown Bread have similar amounts of Iron and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oat Bran Bagels have 1.6 times more Protein than Canned Boston Brown Bread.
• While Canned Boston Brown Bread contains 3.1 times more Omega 3, 1.4 times more Omega 6, 1.9 times more Sugars and 1.7 times more Fiber than Oat Bran Bagels.
• Both Oat Bran Bagels and Canned Boston Brown Bread have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Oat Bran Bagels as well as Canned Boston Brown Bread have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.