Comparing Nutrients in 100 calories Oat Bran Bagels VS Cracked-wheat Bread

Weight per 100 calories

• Oat Bran Bagels: 39.2g
• Cracked-wheat Bread: 38.5g

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

Which food has more nutrients per 100 calories - Oat Bran Bagels or Cracked-wheat Bread?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Oat Bran Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.47g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	0.79% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	1.47% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	14.6% 19g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	NA	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	5.57% 2.1g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	5.98% 3.35g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	0.044% 0.39μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	8.82% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.17mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	9% 0.12mg	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	5.87% 23.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.32% 0.008μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.86% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	0.47% 4.7mg	1.65% 16.5mg	1000mg per day for Men 19-50 years
Copper	6.58% 0.059mg	9.5% 0.085mg	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% 1.1mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	23% 0.53mg	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	8.4% 59mg	700mg per day for Men 19-50 years
Potassium	1.33% 45mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	24.4% 13.4μg	17.7% 9.73μg	55μg per day for Men 19-50 years
Sodium	15.4% 231mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	4.34% 0.48mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.37% 13.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oat Bran Bagels vs Cracked-wheat Bread:

• Oat Bran Bagels have 1.4 times more Vitamin B2 and 1.6 times more Vitamin B9 than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 6.9 times more Vitamin B6 than Oat Bran Bagels.
• Both Oat Bran Bagels and Cracked-wheat Bread have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Oat Bran Bagels as well as Cracked-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Oat Bran Bagels vs Cracked-wheat Bread:

• Oat Bran Bagels have 1.4 times more Selenium than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 3.5 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium and 1.4 times more Zinc than Oat Bran Bagels.
• Both Oat Bran Bagels and Cracked-wheat Bread have similar amounts of Iron and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Oat Bran Bagels have 1.3 times more Protein than Cracked-wheat Bread.
• While Cracked-wheat Bread contains 3.2 times more Fat, 4.7 times more Saturated Fat, 1.4 times more Omega 6 and 1.5 times more Fiber than Oat Bran Bagels.
• Both Oat Bran Bagels and Cracked-wheat Bread have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Oat Bran Bagels as well as Cracked-wheat Bread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.