Comparing Nutrients in 300 calories Blanched Almonds VS Oat Bran Bagels

Weight per 300 calories

• Blanched Almonds: 50.8g
• Oat Bran Bagels: 118g

Blanched Almonds have 2.3 times more energy per 100g than Oat Bran Bagels. It has very high energy density when compared to other foods. Oat Bran Bagels having high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Oat Bran Bagels?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Blanched Almonds	Oat Bran Bagels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	48.2% 62.7g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	2.65% 1.9g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	11% 4.24g	38g per day for Men 19-50 years
Protein	19.4% 11g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.13% 1.18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	30.6% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	3.9% 0.051mg	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	6.23% 25μg	29% 115μg	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	0.26% 0.24mg	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	80.5% 12mg	2.6% 0.39mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.39% 0.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	12% 120mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	19.7% 0.18mg	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	21% 1.67mg	45.3% 3.62mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	8.7% 36.5mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	44% 1mg	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	35% 245mg	18.5% 129mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	3.98% 135mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	73% 40.2μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	46.3% 694mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	9.63% 1.06mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.05% 38.7g	3700g per day for Men 19-50 years

Blanched Almonds VS Oat Bran Bagels Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Oat Bran Bagels?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Oat Bran Bagels:

• 300 calories of Blanched Almonds have 31.1 times more Vitamin E than Oat Bran Bagels.
• While 300 kcal of Oat Bran Bagels contain 4 times more Vitamin B1, 2 times more Vitamin B3, 3.3 times more Vitamin B5 and 4.6 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Oat Bran Bagels provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5
• 300 calories of Oat Bran Bagels have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Oat Bran Bagels:

• 300 calories of Blanched Almonds have 8.5 times more Calcium, 2.9 times more Copper, 3.7 times more Magnesium, 1.9 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Oat Bran Bagels.
• While 300 kcal of Oat Bran Bagels contain 2.2 times more Iron, 24.7 times more Selenium and 71.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Oat Bran Bagels contain similar levels of Manganese per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium
• 300 calories of Oat Bran Bagels lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 18.9 times more Fat, 8.9 times more Saturated Fat and 11.5 times more Omega 6 than Oat Bran Bagels.
• While 300 kcal of Oat Bran Bagels contain 6.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Oat Bran Bagels offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Oat Bran Bagels provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Oat Bran Bagels provide inadequate amounts of Omega 3 in 300 calories.