Comparing Nutrients in 7 ounces Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Roasted Almonds	Recommended Dietary Allowance
Energy	19% 546kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.44g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	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	81.5% 106g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	12% 4.56g	57% 21.6g	38g per day for Men 19-50 years
Protein	37.2% 21g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, without 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	89% 1.07mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.6% 9.05mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.4% 0.72mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	43.7% 175μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame)	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	88.3% 7.06mg	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	46.6% 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	27.2% 191mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	70.6% 1060mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	1.75% 64.7g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Bagels, plain, enriched, without 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, without 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, without calcium propionate (includes onion, poppy, sesame) vs Roasted Almonds:

• 7 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have 7 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 3.8 times more Vitamin B2 and 2.7 times more Vitamin B6 than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) and Roasted Almonds provide similar amounts of Vitamin B5 per seven ounces.
• Both Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) vs Roasted Almonds:

• 7 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have 178 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 14.9 times more Calcium, 6.7 times more Copper, 9.6 times more Magnesium, 4.1 times more Manganese, 4.9 times more Phosphorus, 7.1 times more Potassium and 3.8 times more Zinc than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• Both Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) and Roasted Almonds contain similar levels of Iron per seven ounces.
• 7 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame) have 3.6 times more Omega 3 and 2.5 times more Carbohydrate than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2.2 times more Energy, 32.8 times more Fat, 18.6 times more Saturated Fat, 19.6 times more Omega 6, 4.7 times more Fiber and 2 times more Protein than Bagels, plain, enriched, without calcium propionate (includes onion, poppy, sesame).
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3