Comparing Nutrients in 1 kilogram Roasted Almonds VS Toasted Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Roasted Almonds	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	206% 5980kcal	101% 2940kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	456% 593g	130g per day for Men 19-50 years
Sugars	67% 48.6g	88.7% 64.3g	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	0.14% 0.1g	NA	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	65.8% 25g	38g per day for Men 19-50 years
Protein	374% 210g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	275% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	186% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	46% 0.6mg	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	138% 550μg	255% 1020μg	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	6.67% 6mg	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	1593% 239mg	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	268% 2680mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	178% 1.6mg	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	466% 37.3mg	511% 41mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	143% 3.28mg	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	673% 4710mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	48% 1630mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	605% 333μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	0.65% 24g	7.27% 269g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Toasted Cinnamon-raisin Bagels:

• Dry Roasted Almonds have 4.5 times more Vitamin B2, 1.2 times more Vitamin B3, 6.8 times more Vitamin B5, 2.3 times more Vitamin B6 and 70.3 times more Vitamin E than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain more Vitamin A, 4.3 times more Vitamin B1 and 1.9 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Roasted Almonds vs Toasted Cinnamon-raisin Bagels:

• Dry Roasted Almonds have 13.4 times more Calcium, 6.9 times more Copper, 12.1 times more Magnesium, 6.8 times more Manganese, 5.7 times more Phosphorus, 4.4 times more Potassium and 4.1 times more Zinc than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 16.7 times more Selenium and 123.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Toasted Cinnamon-raisin Bagels have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds have 2 times more Energy, 29.2 times more Fat, 13.9 times more Saturated Fat, 19 times more Omega 6, 4.4 times more Fiber and 2 times more Protein than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 4.2 times more Omega 3, 2.8 times more Carbohydrate and 1.3 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.