Comparing Nutrients in 1 kilogram Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	16%	4%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Almonds	Recommended Dietary Allowance
Energy	99% 2870kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	7.16% 2.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	28.8% 4.9g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	441% 574g	166% 216g	130g per day for Men 19-50 years
Sugars	126% 91g	60% 43.5g	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	30% 22g	1.5% 1.1g	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	% 17.3g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 39.5g	g per day for Men 19-50 years
Fiber	47.4% 18g	329% 125g	38g per day for Men 19-50 years
Protein	199% 111g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	502% 6mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	273% 43.8mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	328% 1310μg	110% 440μg	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	8% 1.2mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.33% 10μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted	Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	1146% 10.3mg	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	563% 45mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	250% 5.75mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	131% 920mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	34% 1160mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	458% 252μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	305% 4570mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	284% 31mg	11mg per day for Men 19-50 years
Water	7.64% 283g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Almonds:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 2.9 times more Vitamin B1, 1.2 times more Vitamin B3 and 3 times more Vitamin B9 than Almonds.
• While Almonds contain 4.2 times more Vitamin B2, 2.1 times more Vitamin B5, 2 times more Vitamin B6 and 213.6 times more Vitamin E than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted vs Almonds:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 1.2 times more Iron, 6.1 times more Selenium and 457 times more Sodium than Almonds.
• While Almonds contain 17.9 times more Calcium, 6.9 times more Copper, 11.3 times more Magnesium, 3.8 times more Manganese, 5.2 times more Phosphorus, 6.3 times more Potassium and 2.4 times more Zinc than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.

Comparison of macro-nutrients per 1 kilogram:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted have 21.3 times more Omega 3, 2.7 times more Carbohydrate, 2.1 times more Sugars and 19.8 times more Fructose than Almonds.
• While Almonds contain 2 times more Energy, 34.9 times more Fat, 16.6 times more Saturated Fat, 25.2 times more Omega 6, 6.9 times more Fiber and 1.9 times more Protein than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted.
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame), toasted as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.