Comparing Nutrients in 300 calories Whole Grain Bagels VS Almonds

Weight per 300 calories

• Whole Grain Bagels: 118g
• Almonds: 51.8g

Almonds have 2.3 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.

Which food has more nutrients per 300 calories - Whole Grain Bagels or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Whole Grain Bagels	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	49.3% 64g	8.6% 11g	130g per day for Men 19-50 years
Sugars	15% 11g	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	14.6% 5.53g	17% 6.48g	38g per day for Men 19-50 years
Protein	19.5% 11g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Whole Grain Bagels	Almonds	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	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.47mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	41% 165μg	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% 0mg	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	1.9% 0.28mg	88.5% 13.3mg	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	Almonds	Recommended Dietary Allowance
Calcium	11% 109mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	20.5% 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	61.6% 4.93mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.2mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	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	24.2% 169mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	29% 438mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	1.1% 40.6g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Whole Grain White Bagels have 7.7 times more Vitamin B1, 2.9 times more Vitamin B3, 2.4 times more Vitamin B6 and 7.2 times more Vitamin B9 than Almonds.
• While Almonds contain 1.3 times more Vitamin B2 and 47 times more Vitamin E than Whole Grain White Bagels.
• Both Whole Grain White 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 Whole Grain Bagels vs Almonds:

• Whole Grain White Bagels have 2.6 times more Iron, 14.6 times more Selenium and 844.7 times more Sodium than Almonds.
• While Almonds contain 1.3 times more Calcium, 2.9 times more Copper, 2.9 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Almonds have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole Grain White Bagels have 5.7 times more Carbohydrate and 4.9 times more Sugars than Almonds.
• While Almonds contain more Fat, more Saturated Fat and more Omega 6 than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Almonds have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Whole Grain White Bagels as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.