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

Macros Ratio

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

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	46% 1334kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	8.4% 8.16g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	18% 3.1g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	207% 269g	61.7% 80g	130g per day for Men 19-50 years
Sugars	40.2% 29g	28.5% 20.6g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	30% 11.3g	125% 47.6g	38g per day for Men 19-50 years
Protein	86% 48g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.5% 13.5mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	41% 0.54mg	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	116% 463μg	30.6% 122μg	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	3.02% 2.72mg	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	10.3% 1.54mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	9.07% 91mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	80.6% 0.73mg	481% 4.33mg	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	232% 18.6mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	64.7% 1.5mg	485% 11mg	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	53.8% 376mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	21.7% 739mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	112% 1678mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	127% 14mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.34% 12.7g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Toasted Cinnamon-raisin Bagels has 8.1 times more Selenium and 370 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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.
• Both Toasted Cinnamon-raisin Bagels and Oil Roasted Almonds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Cinnamon-raisin Bagels has more Omega 3, 3.4 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3