Comparing Nutrients in 14 ounces Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	36% 1048kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.24g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	4.47% 1.43g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	160% 208g	54% 70g	130g per day for Men 19-50 years
Sugars	46% 33.5g	25% 18g	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	16% 11.5g	0% 0g	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	% 9.3g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.4g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	110% 41.7g	38g per day for Men 19-50 years
Protein	75% 42g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	188% 2.25mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	105% 1.37mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	36% 0.47mg	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	105% 421μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	197% 29.6mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	87% 869mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	421% 3.8mg	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	177% 14mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	425% 9.76mg	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	56% 393mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	155% 85.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	112% 1675mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	111% 12mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Oil Roasted Almonds:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 6.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.9 times more Vitamin B9 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.3 times more Vitamin B2, 1.7 times more Vitamin B6 and 3.5 times more Vitamin E than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Oil Roasted Almonds:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 5.2 times more Selenium and 422 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.3 times more Calcium, 7.5 times more Copper, 9.4 times more Magnesium, 4.6 times more Manganese, 4.7 times more Phosphorus, 6.5 times more Potassium and 3.7 times more Zinc than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Oil Roasted Almonds contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 3 times more Carbohydrate, 1.9 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.3 times more Energy, 41.8 times more Fat, 11.7 times more Saturated Fat, 26.9 times more Omega 6, 6.6 times more Fiber and 2 times more Protein than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.