Comparing Nutrients in 300 calories Whole Grain Bagels VS Almond paste

Weight per 300 calories

• Whole Grain Bagels: 118g
• Almond paste: 65.5g

Almond paste has 1.8 times more energy per unit of mass than Whole Grain White Bagels, which is very high in comparison to other foods. Whole Grain Bagels having high energy density.

Discover which food has more nutrients per 300 calories - Whole Grain Bagels or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
Almond paste	8%	52%	40%

Macro Nutrients

	Whole Grain Bagels	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	24% 31.3g	130g per day for Men 19-50 years
Sugars	15% 11g	32.8% 23.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.6% 5.53g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	19.5% 11g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Whole Grain Bagels	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.4% 0.82mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	1.8% 0.024mg	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	41% 165μg	12% 48μg	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	0.073% 0.066mg	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	1.9% 0.28mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.49% 0.59μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	Almond paste	Recommended Dietary Allowance
Calcium	11% 109mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	33% 0.3mg	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	61.6% 4.93mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.2mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	NA	24.4% 0.56mg	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	24.2% 169mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	29% 438mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	1.1% 40.6g	0.25% 9.22g	3700g per day for Men 19-50 years

Whole Grain Bagels VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole Grain Bagels or Almond paste?

Lets compare vitamin content per 300 calories of Whole Grain Bagels vs Almond paste:

• 300 calories of Whole Grain Bagels have 15.3 times more Vitamin B1, 1.7 times more Vitamin B2, 5.9 times more Vitamin B3, 7.2 times more Vitamin B6 and 3.4 times more Vitamin B9 than Almond paste.
• While 300 kcal of Almond paste contain 31.4 times more Vitamin E than Whole Grain White Bagels.
• 300 calories of Whole Grain Bagels have insufficient amounts of Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B6
• Both Whole Grain White Bagels as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Whole Grain Bagels vs Almond paste:

• 300 calories of Whole Grain Bagels have 4.7 times more Iron, 11.2 times more Selenium, 74.2 times more Sodium and 2 times more Zinc than Almond paste.
• While 300 kcal of Almond paste contain 1.6 times more Copper and 1.8 times more Magnesium than Whole Grain White Bagels.
• Both Whole Grain Bagels and Almond paste contain similar levels of Calcium, Phosphorus and Potassium per 300 calories.
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole Grain Bagels have 2 times more Carbohydrate, 1.8 times more Fiber and 1.9 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain more Fat, more Omega 3, more Omega 6 and 2.2 times more Sugars than Whole Grain White Bagels.
• Both Whole Grain Bagels and Almond paste offer comparable quantities of Energy per 300 calories.
• 300 calories of Whole Grain Bagels provide inadequate amounts of Omega 3 and Omega 6