Comparing Nutrients in 300 calories Cinnamon-raisin Bagels VS Almonds

Weight per 300 calories

• Cinnamon-raisin Bagels: 110g
• Almonds: 51.8g

Almonds have 2.1 times more energy per unit of mass than Cinnamon-raisin Bagels, which is very high in comparison to other foods. Cinnamon-raisin Bagels having high energy density.

Which food has more nutrients per 300 calories - Cinnamon-raisin Bagels or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cinnamon-raisin Bagels	14%	6%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Cinnamon-raisin Bagels	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	4.07% 0.69g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	9.03% 6.55g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	6.63% 2.5g	17% 6.48g	38g per day for Men 19-50 years
Protein	19% 10.7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cinnamon-raisin Bagels	Almonds	Recommended Dietary Allowance
Vitamin A	2.55% 23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.3% 0.3mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.22% 0.068mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.4% 122μg	5.7% 22.8μg	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	0.85% 0.77mg	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	2.26% 0.34mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.64% 0.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cinnamon-raisin Bagels	Almonds	Recommended Dietary Allowance
Calcium	2.1% 21mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	59.4% 0.53mg	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	52% 4.16mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	7.3% 30.7mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	4.77% 162mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	29.7% 446mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cinnamon-raisin Bagels vs Almonds:

• Cinnamon-raisin Bagels have 4 times more Vitamin B1, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 5.3 times more Vitamin B9 than Almonds.
• While Almonds contain 1.9 times more Vitamin B2 and 39.1 times more Vitamin E than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Almonds have similar amounts of Vitamin B6 per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cinnamon-raisin Bagels vs Almonds:

• Cinnamon-raisin Bagels have 2.2 times more Iron, 16 times more Selenium and 860 times more Sodium than Almonds.
• While Almonds contain 6.7 times more Calcium, 3 times more Copper, 4.6 times more Magnesium, 2.3 times more Phosphorus, 2.3 times more Potassium and 1.3 times more Zinc than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Almonds have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cinnamon-raisin Bagels have 5.4 times more Carbohydrate and 2.9 times more Sugars than Almonds.
• While Almonds contain 13.9 times more Fat, 6.6 times more Saturated Fat, 9.2 times more Omega 6 and 2.6 times more Fiber than Cinnamon-raisin Bagels.
• Both Cinnamon-raisin Bagels and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Cinnamon-raisin Bagels as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.