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Bagels
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Egg Whites (Raw)
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Spinach
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Nutrition Facts Comparison Tool

Nutrition Comparison of Bagels vs Egg Whites (Raw) vs Spinach

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Bagels 1 bagel (x1) 13% DV 261 calories
  • Egg Whites (Raw) 1 large (x1) 1% DV 17 calories
  • Spinach 1 cup (x1) 0% DV 7 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Bagels 1 bagel (x1) 2% DV 1.3g
  • Egg Whites (Raw) 1 large (x1) 0% DV 0.1g
  • Spinach 1 cup (x1) 0% DV 0.1g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Bagels 1 bagel (x1) 17% DV 51.9g
  • Egg Whites (Raw) 1 large (x1) 0% DV 0.2g
  • Spinach 1 cup (x1) 0% DV 1.1g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Bagels 1 bagel (x1) 21% DV 10.5g
  • Egg Whites (Raw) 1 large (x1) 7% DV 3.6g
  • Spinach 1 cup (x1) 2% DV 0.9g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Bagels 1 bagel (x1) 0% DV 0mg
  • Egg Whites (Raw) 1 large (x1) 0% DV 0mg
  • Spinach 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Bagels 1 bagel (x1) 6% DV 1.6g
  • Egg Whites (Raw) 1 large (x1) 0% DV 0g
  • Spinach 1 cup (x1) 3% DV 0.7g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Bagels 1 bagel (x1) 17% DV 8.3g
  • Egg Whites (Raw) 1 large (x1) 0% DV 0.2g
  • Spinach 1 cup (x1) 0% DV 0.1g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Bagels 1 bagel (x1) 20% DV 3.5mg
  • Egg Whites (Raw) 1 large (x1) 0% DV 0mg
  • Spinach 1 cup (x1) 5% DV 0.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Bagels 1 bagel (x1) 17% DV 216.8mg
  • Egg Whites (Raw) 1 large (x1) 0% DV 2.3mg
  • Spinach 1 cup (x1) 2% DV 29.7mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Bagels 1 bagel (x1) 2% DV 105.9mg
  • Egg Whites (Raw) 1 large (x1) 1% DV 53.8mg
  • Spinach 1 cup (x1) 4% DV 167.4mg

Table Legend

  1. Bagels
  2. Egg Whites (Raw)
  3. Spinach
~ = missing data
  Macronutrients
Food # 1 2 3
Weight (g) 99 33 30
Calories
(%DV)
261
(13%)
17
(1%)
7
(0%)
Fat (g)
(%DV)
1.3
(2%)
0.1
(0%)
0.1
(0%)
Protein (g)
(%DV)
10.5
(21%)
3.6
(7%)
0.9
(2%)
Carbohydrate (g)
(%DV)
51.9
(17%)
0.2
(0%)
1.1
(0%)
Sugars (g)
(%DV)
8.3
(17%)
0.2
(0%)
0.1
(0%)
Fiber (g)
(%DV)
1.6
(6%)
0
(0%)
0.7
(3%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.4
(2%)
0
(0%)
0
(0%)
Net-Carbs (g) 50.3
0.2
0.4
Trans Fatty Acids (g) 0
~
0
  Minerals
Food # 1 2 3
Weight (g) 99 33 30
Calcium (mg)
(%DV)
216.8
(17%)
2.3
(0%)
29.7
(2%)
Iron, Fe (mg)
(%DV)
3.5
(20%)
0
(0%)
0.8
(5%)
Potassium, K (mg)
(%DV)
105.9
(2%)
53.8
(1%)
167.4
(4%)
Magnesium (mg)
(%DV)
28.7
(7%)
3.6
(1%)
23.7
(6%)
Phosphorus, P (mg)
(%DV)
98
(8%)
5
(0%)
14.7
(1%)
Sodium (mg)
(%DV)
417.8
(17%)
54.8
(2%)
23.7
(1%)
Zinc, Zn (mg)
(%DV)
0.8
(7%)
0
(0%)
0.2
(1%)
Copper, Cu (mg)
(%DV)
0.1
(14%)
0
(1%)
0
(4%)
Manganese (mg)
(%DV)
0.5
(23%)
0
(0%)
0.3
(12%)
Selenium, Se (μg)
(%DV)
21.3
(39%)
6.6
(12%)
0.3
(1%)
Fluoride, F (μg)
(%AI)
~
(~%)
~
(~%)
~
(~%)
Molybdenum (μg) ~
~
~
Iodine, I (μg) ~
~
~
Chlorine (mg) ~
~
~
Chromium (μg) ~
~
~
  Vitamins
Food # 1 2 3
Weight (g) 99 33 30
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
140.7
(16%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
8.4
(9%)
Thiamin (B1) (mg)
(%DV)
0.6
(47%)
0
(0%)
0
(2%)
Riboflavin (B2) (mg)
(%DV)
0.3
(26%)
0.1
(11%)
0.1
(4%)
Niacin (B3) (mg)
(%DV)
4.5
(28%)
0
(0%)
0.2
(1%)
Vitamin B5 (PA) (mg)
(%DV)
0.4
(8%)
0.1
(1%)
0
(0%)
Vitamin B6 (mg)
(%DV)
0.1
(4%)
0
(0%)
0.1
(3%)
Biotin (μg) ~
~
~
Folate (B9) (μg)
(%DV)
104.9
(26%)
1.3
(0%)
58.2
(15%)
Folic acid (μg)
(%)
81.2
(20%)
0
(0%)
0
(0%)
Food Folate (μg)
(%)
23.8
(6%)
1.3
(0%)
58.2
(15%)
Folate DFE (μg)
(%)
161.4
(40%)
1.3
(0%)
58.2
(15%)
Choline (mg)
(%DV)
14.5
(3%)
0.4
(0%)
5.8
(1%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(1%)
0
(0%)
Retinol (μg) 0
0
0
Carotene, beta (μg)
(%RDA)
0
(0%)
0
(0%)
1687.8
(16%)
Carotene, alpha (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU)
(%DV)
0
(0%)
0
(0%)
2813.1
(94%)
Lycopene (μg) 0
0
0
Lut + Zeaxanthin (μg) 0
0
3659.4
Vitamin E (mg)
(%DV)
7.4
(49%)
0
(0%)
0.6
(4%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (μg) ~
~
~
Vitamin D3 (μg) ~
~
~
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.2
(0%)
0
(0%)
144.9
(121%)
Vitamin K1 (μg) 0.2
0
~
Menaquinone-4 (μg) 0
~
~
  Other
Food # 1 2 3
Weight (g) 99 33 30
Water (g) 33.5
28.9
27.4
Ash (g) 2
0
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 2.94
0.69
-3.58
  Carbohydrates
Food # 1 2 3
Weight (g) 99 33 30
Soluble Fiber (g) ~
~
~
Insoluble Fiber (g) ~
~
~
Added Sugar (g)
(%DV)
~
(~%)
~
(~%)
~
(~%)
Sucrose (g) 0
0
0
Glucose (Dextrose) (g) 2.3
0.1
0
Fructose (g) 2.9
0
0
Lactose (g) 0
0
0
Maltose (g) 3.2
0
0
Galactose (g) 0
0
0
Starch (g) 37
~
~
Carbohydrate, other (g) ~
~
~
Total sugar alcohols (g) ~
~
~
  Fats
Food # 1 2 3
Weight (g) 99 33 30
Monosaturated Fats (mg) 386
0
3
Polyunsaturated Fats (mg) 521
0
50
Omega 3s (mg)
(%AI)
24
(1%)
0
(0%)
41
(3%)
Omega 6s (mg)
(%AI)
498
(3%)
0
(0%)
8
(0%)
Omega 3 to Omega 6 Ratio 0.05
~
5.31
Omega 6 to Omega 3 Ratio 20.96
~
0.19
18:3 n-3 c,c,c (ALA) (mg) 24
~
~
20:5 n-3 (EPA) (mg) 0
0
0
22:5 n-3 (DPA) (mg) 0
0
0
22:6 n-3 (DHA) (mg) 0
0
0
Trans-Polyenoic Fats (mg) 0
~
~
Stigmasterol (mg) ~
~
~
Campesterol (mg) ~
~
~
Beta-sitosterol (mg) ~
~
~
Phytosterols (mg) ~
~
2.7
4:0 (mg) 0
0
0
6:0 (mg) 0
0
0
8:0 (mg) 0
0
0
10:0 (mg) 0
0
0
12:0 (mg) 0
0
0
13:0 (mg) ~
~
~
14:0 (mg) 4
0
3
15:0 (mg) 2
~
~
16:0 (mg) 225
0
15
17:0 (mg) 3
~
~
18:0 (mg) 114
0
1
20:0 (mg) 3
~
~
22:0 (mg) 3
~
~
24:0 (mg) 2
~
~
14:1 (mg) 0
~
~
15:1 (mg) 0
~
~
16:1 undifferentiated (mg) 7
0
2
16:1 c (mg) 7
~
~
17:1 (mg) 0
~
~
18:1 undifferentiated (mg) 184
0
2
18:1 c (mg) 163
~
~
18:1-11 t (18:1t n-7) (mg) ~
~
~
20:1 (mg) 5
0
0
22:1 undifferentiated (mg) 0
0
0
22:1 c (mg) 0
~
~
24:1 c (mg) 0
~
~
18:2 undiff (mg) 498
0
8
18:2 n-6 c,c (mg) 497
~
~
18:2 CLAs (mg) 0
~
~
18:2 i (mg) ~
~
~
18:3 undiff (mg) 24
0
41
18:3 n-6 c,c,c (mg) 0
~
~
18:3i (mg) 0
~
~
18:4 (mg) 0
0
0
20:2 n-6 c,c (mg) 0
~
~
20:3 undifferentiated (mg) 0
~
~
20:3 n-3 (mg) 0
~
~
20:3 n-6 (mg) 0
~
~
20:4 undifferentiated (mg) 0
0
0
20:4 n-6 (mg) ~
~
~
21:5 (mg) ~
~
~
22:4 (mg) 0
~
~
Trans-Monoenoic Fats (mg) 21
~
~
16:1 t (mg) 0
~
~
18:1 t (mg) 21
~
~
22:1 t (mg) 0
~
~
18:2 t not further def. (mg) 0
~
~
18:2 t,t (mg) ~
~
~
  Amino Acids
Food # 1 2 3
Weight (g) 99 33 30
Betaine (mg) ~
0
31
Tryptophan (mg)
(%RDI)
~
(~%)
41
(15%)
12
(4%)
Threonine (mg)
(%RDI)
~
(~%)
148
(14%)
37
(3%)
Isoleucine (mg)
(%RDI)
~
(~%)
218
(16%)
44
(3%)
Leucine (mg)
(%RDI)
~
(~%)
335
(12%)
67
(2%)
Lysine (mg)
(%RDI)
~
(~%)
266
(13%)
52
(2%)
Methionine (mg)
(%RDI)
~
(~%)
132
(18%)
16
(2%)
Cystine (mg)
(%RDI)
~
(~%)
95
(33%)
11
(4%)
Phenylalanine (mg)
(%RDI)
~
(~%)
226
(26%)
39
(4%)
Tyrosine (mg)
(%RDI)
~
(~%)
151
(17%)
32
(4%)
Valine (mg)
(%RDI)
~
(~%)
267
(15%)
48
(3%)
Arginine (mg) ~
214
49
Histidine (mg)
(%RDI)
~
(~%)
96
(14%)
19
(3%)
Alanine (mg) ~
232
43
Aspartic acid (mg) ~
403
72
Glutamic acid (mg) ~
512
103
Glycine (mg) ~
136
40
Proline (mg) ~
144
34
Serine (mg) ~
263
31
Hydroxyproline (mg) ~
~
~
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