Comparing Nutrients in 7 ounces Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Roasted Almonds	Recommended Dietary Allowance
Energy	18% 524kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.87% 1g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	32% 41.7g	130g per day for Men 19-50 years
Sugars	23% 16.7g	13.3% 9.64g	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	7.9% 5.74g	0.027% 0.02g	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	% 4.64g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.43g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	57% 21.6g	38g per day for Men 19-50 years
Protein	37.4% 21g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	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	94% 1.13mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.5% 0.68mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	20.8% 0.27mg	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	52.6% 210μg	27.3% 109μg	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	99% 15mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Roasted Almonds	Recommended Dietary Allowance
Calcium	43.5% 435mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	28.2% 0.25mg	242% 2.2mg	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	88.6% 7.1mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.5mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	193% 4.43mg	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	28% 196mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	77.6% 42.7μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	56% 837mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Roasted Almonds:

• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 7.4 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.5 times more Vitamin B2, 1.9 times more Vitamin B6 and 3.2 times more Vitamin E than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Roasted Almonds:

• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 10.8 times more Selenium and 140.7 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 8.6 times more Copper, 9.6 times more Magnesium, 4.1 times more Manganese, 4.8 times more Phosphorus, 6.7 times more Potassium and 4 times more Zinc than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) and Roasted Almonds contain similar levels of Calcium and Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 2.5 times more Carbohydrate, 1.7 times more Sugars and 289 times more Fructose than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2.3 times more Energy, 39.8 times more Fat, 11.4 times more Saturated Fat, 25.7 times more Omega 6, 6.8 times more Fiber and 2 times more Protein than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.