Comparing Nutrients in 300 calories Roasted Almonds VS Toasted Cinnamon-raisin Bagels

Weight per 300 calories

• Roasted Almonds: 50.2g
• Toasted Cinnamon-raisin Bagels: 102g

Roasted Almonds have 2 times more energy per 100g than Toasted Cinnamon-raisin Bagels. It has very high energy density when compared to other foods. Toasted Cinnamon-raisin Bagels having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Toasted Cinnamon-raisin Bagels?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Roasted Almonds	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	4.1% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	46.5% 60.5g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	9.05% 6.56g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.6% 23.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	0.96% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	4.7% 0.061mg	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	6.9% 27.6μg	26% 104μg	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	0.68% 0.61mg	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% 12mg	2.3% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	13.4% 134mg	2.04% 20.4mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	18% 0.16mg	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	23.4% 1.87mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	5.6% 23.5mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	14.6% 0.33mg	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	33.8% 236mg	12% 84.7mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	61.8% 34μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	25% 378mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	7.5% 0.83mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.74% 27.4g	3700g per day for Men 19-50 years

Roasted Almonds VS Toasted Cinnamon-raisin Bagels Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Toasted Cinnamon-raisin Bagels?

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

• 300 calories of Roasted Almonds have 2.2 times more Vitamin B2 and 34.6 times more Vitamin E than Toasted Cinnamon-raisin Bagels.
• While 300 kcal of Toasted Cinnamon-raisin Bagels contain 8.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.8 times more Vitamin B9 than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1
• 300 calories of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Roasted Almonds have 6.6 times more Calcium, 3.4 times more Copper, 6 times more Magnesium, 3.3 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Toasted Cinnamon-raisin Bagels.
• While 300 kcal of Toasted Cinnamon-raisin Bagels contain 2.2 times more Iron, 33.9 times more Selenium and 250.9 times more Sodium than Dry Roasted Almonds.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Toasted Cinnamon-raisin Bagels lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 14.4 times more Fat, 6.8 times more Saturated Fat, 9.4 times more Omega 6 and 2.1 times more Fiber than Toasted Cinnamon-raisin Bagels.
• While 300 kcal of Toasted Cinnamon-raisin Bagels contain 5.7 times more Carbohydrate and 2.7 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Toasted Cinnamon-raisin Bagels offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Toasted Cinnamon-raisin Bagels provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Toasted Cinnamon-raisin Bagels provide inadequate amounts of Omega 3 in 300 calories.