Comparing Nutrients in 300 calories Roasted Almonds VS Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)

Weight per 300 calories

• Roasted Almonds: 50.2g
• Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame): 109g

Roasted Almonds have 2.2 times more energy per 100g than Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame). It has very high energy density when compared to other foods. Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Roasted Almonds	Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	4.24% 0.72g	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	45% 58.3g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	NA	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	6.6% 2.5g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	4.28% 0.056mg	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	6% 24μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	13.4% 134mg	8.07% 80.7mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	19.8% 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	23.4% 1.87mg	18.5% 1.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	7.53% 31.6mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	25.6% 0.59mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	8.73% 0.96mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.96% 35.6g	3700g per day for Men 19-50 years

Roasted Almonds VS Bagels, Plain, Unenriched, With Calcium Propionate (includes Onion, Poppy, Sesame) Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame)?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame):

• 300 calories of Roasted Almonds have 10.6 times more Vitamin B2 than Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame).
• While 300 kcal of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) contain 4.6 times more Vitamin B1 and 2.5 times more Vitamin B5 than Dry Roasted Almonds.
• Both Roasted Almonds and Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B5
• 300 calories of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin B2
• Both Dry Roasted Almonds as well as Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame):

• 300 calories of Roasted Almonds have 1.7 times more Calcium, 3.1 times more Copper, 1.3 times more Iron, 4.4 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 3.2 times more Potassium and 1.7 times more Zinc than Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame).
• While 300 kcal of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) contain 387.1 times more Sodium than Dry Roasted Almonds.
• 300 calories of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 15.1 times more Fat, 8.6 times more Saturated Fat, 9 times more Omega 6 and 2.2 times more Fiber than Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame).
• While 300 kcal of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) contain 5.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Bagels, plain, unenriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3 in 300 calories.