Comparing Nutrients in 5 ounces Whole Grain Bagels VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Whole Grain Bagels	Roasted Almonds	Recommended Dietary Allowance
Energy	12.5% 361kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.4% 77.3g	23% 29.8g	130g per day for Men 19-50 years
Sugars	18% 13g	9.5% 6.9g	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	NA	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	17.5% 6.66g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	23.5% 13g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Whole Grain Bagels	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.4% 0.99mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	15% 0.19mg	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	49.6% 198μg	19.5% 78μg	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	2.27% 0.34mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 132mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	173% 1.56mg	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	74.2% 5.94mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.16mg	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	29% 204mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	7.34% 249mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	67.8% 37.3μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	35% 527mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.32% 49g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Whole Grain Bagels vs Roasted Almonds:

• Whole Grain White Bagels have 9.1 times more Vitamin B1, 1.3 times more Vitamin B3 and 2.5 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3 times more Vitamin B2 and 99.6 times more Vitamin E than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Dry Roasted Almonds have similar amounts of Vitamin B6 per 5 oz.
• Both Whole Grain White Bagels as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Whole Grain Bagels vs Roasted Almonds:

• Whole Grain White Bagels have 13.2 times more Selenium and 124 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Calcium, 7 times more Copper, 6.8 times more Magnesium, 3.3 times more Phosphorus, 4.1 times more Potassium and 2 times more Zinc than Whole Grain White Bagels.
• Both Whole Grain White Bagels and Dry Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Whole Grain White Bagels have 2.6 times more Carbohydrate and 1.9 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Energy, more Fat, more Saturated Fat, more Omega 6, 2.3 times more Fiber and 2.3 times more Protein than Whole Grain White Bagels.
• Both Whole Grain White Bagels as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.