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Comparing Nutrients in 300 calories Whole Grain BagelsVS English muffins, whole grain white

Weight per 300 calories

Whole Grain Bagels
118g
English muffins, whole grain white
122g

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

Which food has more nutrients per 300 calories - Whole Grain Bagels or English muffins, whole grain white?

Macros Ratio

Protein Fat Carbs

Whole Grain Bagels
15%
0%
85%
English muffins, whole grain white
11%
6%
83%
300 kcal ▼

Macro Nutrients

Whole Grain Bagelsvs English muffins, whole grain white
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0%0g
Fat
2.2%2.14g
0 gvs2.14 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0%0g
Saturated Fat
0%0g
0 gvs0 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
0%0g
0 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0%0g
Omega 6
0%0g
0 gvs0 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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49.3%64g
Carbohydrate
47.3%61.4g
64 gvs61.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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15%11g
Sugars
2.96%2.14g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
11 gvs2.14 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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14.6%5.53g
Fiber
11.3%4.3g
5.53 gvs4.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.5%11g
Protein
15.3%8.6g
11 gvs8.6 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Whole Grain Bagelsvs English muffins, whole grain white
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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68.4%0.82mg
Vitamin B1
27%0.32mg
Thiamine
0.82 mgvs0.32 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.7%0.46mg
Vitamin B2
17%0.22mg
Riboflavin
0.46 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34%5.47mg
Vitamin B3
16%2.58mg
Niacin, nicotinic acid, niacinamide
5.47 mgvs2.58 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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NA
Vitamin B5
NA
Pantothenic acid
NA mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13%0.17mg
Vitamin B6
5.27%0.069mg
Pyridoxine
0.17 mgvs0.069 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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41%165μg
Vitamin B9
21.4%85.7μg
Folates and Folic Acid
165 μgvs85.7 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.9%0.28mg
Vitamin E
2.04%0.31mg
Tocopherols and Tocotrienols
0.28 mgvs0.31 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.49%0.59μg
Vitamin K
2.35%2.8μg
Phytomenadione or phylloquinone
0.59 μgvs2.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Whole Grain Bagelsvs English muffins, whole grain white
11%109mg
Calcium
17%171mg
109 mgvs171 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20.5%0.18mg
Copper
22.3%0.2mg
0.18 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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61.6%4.93mg
Iron
38.7%3.1mg
4.93 mgvs3.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11.5%48.2mg
Magnesium
9.62%40.4mg
48.2 mgvs40.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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NA
Manganese
NA
NA mgvsNA mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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24.2%169mg
Phosphorus
22.2%156mg
169 mgvs156 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.1%207mg
Potassium
4.7%159mg
207 mgvs159 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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56.3%31μg
Selenium
38.5%21μg
31 μgvs21 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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29%438mg
Sodium
31.5%473mg
438 mgvs473 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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17.3%1.9mg
Zinc
10.8%1.2mg
1.9 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.1%40.6g
Water
1.3%48.3g
40.6 gvs48.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Whole Grain Bagels vs English muffins, whole grain white:
Comparing minerals per 300 calories for Whole Grain Bagels vs English muffins, whole grain white:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Whole Grain BagelsVS Rolls, hamburger, whole grain white, calcium-fortifiedEnglish muffins, whole grain whiteVS Rolls, hamburger, whole grain white, calcium-fortified
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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