Comparing Nutrients in 500 calories Toasted Cinnamon-raisin Bagels VS Roasted Almonds

Weight per 500 calories

• Toasted Cinnamon-raisin Bagels: 170g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2 times more energy per unit of mass than Toasted Cinnamon-raisin Bagels, which is very high in comparison to other foods. Toasted Cinnamon-raisin Bagels having high energy density.

Discover which food has more nutrients per 500 calories - Toasted Cinnamon-raisin Bagels or Roasted Almonds?

Macros Ratio

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

Macro Nutrients

	Toasted Cinnamon-raisin Bagels	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	4.46% 0.071g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.6% 101g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	15% 11g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	11% 4.25g	24% 9.1g	38g per day for Men 19-50 years
Protein	32% 18g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Cinnamon-raisin Bagels	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	4.35% 39μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.8% 0.56mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.08mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	8.75% 0.11mg	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	43.4% 173μg	11.5% 46μg	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	1.13% 1.02mg	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	3.85% 0.58mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Cinnamon-raisin Bagels	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.4% 34mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	102% 0.92mg	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	87% 6.96mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	81% 1.87mg	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	20% 141mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	8.15% 277mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	103% 56.6μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	42% 629mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	1.24% 45.7g	0.054% 2g	3700g per day for Men 19-50 years

Toasted Cinnamon-raisin Bagels VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Cinnamon-raisin Bagels or Roasted Almonds?

Lets compare vitamin content per 500 calories of Toasted Cinnamon-raisin Bagels vs Roasted Almonds:

• 500 calories of Toasted Cinnamon-raisin Bagels have 8.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.8 times more Vitamin B9 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 2.2 times more Vitamin B2 and 34.6 times more Vitamin E than Toasted Cinnamon-raisin Bagels.
• 500 calories of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1
• Both Toasted Cinnamon-raisin Bagels as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Toasted Cinnamon-raisin Bagels vs Roasted Almonds:

• 500 calories of Toasted Cinnamon-raisin Bagels have 2.2 times more Iron, 33.9 times more Selenium and 250.9 times more Sodium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 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.
• 500 calories of Toasted Cinnamon-raisin Bagels lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Cinnamon-raisin Bagels have 5.7 times more Carbohydrate and 2.7 times more Sugars than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 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.
• Both Toasted Cinnamon-raisin Bagels and Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Toasted Cinnamon-raisin Bagels provide inadequate amounts of Omega 6
• Both Toasted Cinnamon-raisin Bagels as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.