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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Oil Roasted Almonds	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	209% 6070kcal	101% 2940kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	9.2% 2.95g	32g per day for Men 19-50 years
Omega 3	0% 0g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	456% 593g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	276% 105g	65.8% 25g	38g per day for Men 19-50 years
Protein	379% 212g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Oil 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	76.7% 0.92mg	275% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	206% 2.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	186% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	291% 2910mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	511% 41mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	48% 1630mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	605% 333μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	247% 3700mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	0.76% 28g	7.27% 269g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Toasted Cinnamon-raisin Bagels per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Toasted Cinnamon-raisin Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oil Roasted Almonds has 2.9 times more Vitamin B2, 1.2 times more Vitamin B3, 4.9 times more Vitamin B5, 2 times more Vitamin B6 and 76.4 times more Vitamin E than Toasted Cinnamon-raisin Bagels.
• While 1 kg of Toasted Cinnamon-raisin Bagels contains more Vitamin A, 3.6 times more Vitamin B1 and 3.8 times more Vitamin B9 than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A
• 1 kilogram of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Oil Roasted Almonds has 14.6 times more Calcium, 6 times more Copper, 11.9 times more Magnesium, 7.5 times more Manganese, 5.6 times more Phosphorus, 4.3 times more Potassium and 3.8 times more Zinc than Toasted Cinnamon-raisin Bagels.
• While 1 kg of Toasted Cinnamon-raisin Bagels contains 8.1 times more Selenium and 370 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Toasted Cinnamon-raisin Bagels contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 2.1 times more Energy, 30.7 times more Fat, 14.3 times more Saturated Fat, 19.9 times more Omega 6, 4.2 times more Fiber and 2 times more Protein than Toasted Cinnamon-raisin Bagels.
• While 1 kg of Toasted Cinnamon-raisin Bagels contains more Omega 3, 3.4 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3