Comparing Nutrients in 500 calories Oat Bran BagelsVS Canned Boston Brown Bread

Weight per 500 calories

Oat Bran Bagels

196g

Canned Boston Brown Bread

256g

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 500 calories - Oat Bran Bagels or Canned Boston Brown Bread?

Macros Ratio

Protein Fat Carbs

Oat Bran Bagels

16%

80%

Canned Boston Brown Bread

10%

83%

500 kcal ▼

Macro Nutrients

Oat Bran Bagelsvs Canned Boston Brown Bread

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.43%2.35g

Fat

3.97%3.85g

2.35 gvs3.85 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.17%0.37g

Saturated Fat

2.26%0.72g

0.37 gvs0.72 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.7%0.043g

Omega 3

8.33%0.13g

0.043 gvs0.13 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.36%0.91g

Omega 6

7.7%1.3g

0.91 gvs1.3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0.88%2.56mg

0 mgvs2.56 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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80.4%105g

Carbohydrate

85.4%111g

105 gvs111 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.4%3.2g

Sugars

8.56%6.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.2 gvs6.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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18.6%7.06g

Fiber

31.7%12g

7.06 gvs12 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37.5%21g

Protein

24%13.3g

21 gvs13.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Oat Bran Bagelsvs Canned Boston Brown Bread

0.22%1.96μg

Vitamin A

7.12%64μg

RAE, retinol activity equivalents

1.96 μgvs64 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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54%0.65mg

Vitamin B1

3%0.036mg

Thiamine

0.65 mgvs0.036 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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51%0.66mg

Vitamin B2

22.7%0.29mg

Riboflavin

0.66 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36.3%5.8mg

Vitamin B3

18%2.87mg

Niacin, nicotinic acid, niacinamide

5.8 mgvs2.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.5%0.87mg

Vitamin B5

29%1.45mg

Pantothenic acid

0.87 mgvs1.45 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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6.5%0.084mg

Vitamin B6

16%0.21mg

Pyridoxine

0.084 mgvs0.21 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%192μg

Vitamin B9

7.05%28.2μg

Folates and Folic Acid

192 μgvs28.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

1.07%0.026μg

Cobalamin

0 μgvs0.026 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.44%0.39mg

Vitamin C

0%0mg

Ascorbic acid

0.39 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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4.3%0.65mg

Vitamin E

5.47%0.82mg

Tocopherols and Tocotrienols

0.65 mgvs0.82 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.65%0.78μg

Vitamin K

5.34%6.4μg

Phytomenadione or phylloquinone

0.78 μgvs6.4 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Oat Bran Bagelsvs Canned Boston Brown Bread

2.35%23.5mg

Calcium

18%179mg

23.5 mgvs179 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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33%0.3mg

Copper

22.8%0.21mg

0.3 mgvs0.21 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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75.5%6.04mg

Iron

67.3%5.4mg

6.04 mgvs5.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.5%60.8mg

Magnesium

38.5%162mg

60.8 mgvs162 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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73.6%1.7mg

Manganese

114%2.6mg

1.7 mgvs2.6 mg

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

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Molybdenum

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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31%216mg

Phosphorus

41%287mg

216 mgvs287 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.63%225mg

Potassium

24%815mg

225 mgvs815 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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122%67μg

Selenium

102%56μg

67 μgvs56 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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77%1157mg

Sodium

108%1618mg

1157 mgvs1618 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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16%1.76mg

Zinc

11.7%1.3mg

1.76 mgvs1.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.74%64.5g

Water

3.27%121g

64.5 gvs121 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Oat Bran Bagels as well as Canned Boston Brown Bread have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Oat Bran BagelsVS Biscuits, mixed grain, refrigerated doughCanned Boston Brown BreadVS Biscuits, mixed grain, refrigerated doughOat Bran BagelsVS Cracked-wheat BreadCanned Boston Brown BreadVS Cracked-wheat Bread

Compare Foods

Comparing Nutrients in 500 calories Oat Bran BagelsVS Canned Boston Brown Bread

Weight per 500 calories

Which food has more nutrients per 500 calories - Oat Bran Bagels or Canned Boston Brown Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: