Comparing Nutrients in 7 ounces Blanched Almonds VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Blanched Almonds	Oat Bran Bagels	Recommended Dietary Allowance
Energy	40.4% 1171kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	5.43% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	81.4% 106g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	4.46% 3.23g	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% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	76% 42.5g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	54.7% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	36.7% 5.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	6.56% 0.085mg	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	24.3% 97μg	48.6% 194μg	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	0.44% 0.4mg	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	314% 47mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	47% 468mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	33.3% 0.3mg	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	81.4% 6.5mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	74.5% 1.7mg	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	136% 955mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	78% 1171mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	1.76% 65.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Oat Bran Bagels per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Oat Bran Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Oat Bran Bagels:

• 7 ounces of Blanched Almonds have 2.1 times more Vitamin B2, 2.7 times more Vitamin B6 and 72 times more Vitamin E than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Oat Bran Bagels provide similar amounts of Vitamin B3 per seven ounces.
• Both Blanched Almonds as well as Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Oat Bran Bagels:

• 7 ounces of Blanched Almonds have 19.7 times more Calcium, 6.8 times more Copper, 8.6 times more Magnesium, 2.1 times more Manganese, 4.4 times more Phosphorus, 5.7 times more Potassium and 3.3 times more Zinc than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 10.7 times more Selenium and 31.1 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Oat Bran Bagels contain similar levels of Iron per seven ounces.
• 7 ounces of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 2.3 times more Energy, 43.8 times more Fat, 20.7 times more Saturated Fat, 26.6 times more Omega 6, 2.8 times more Sugars, 2.8 times more Fiber and 2 times more Protein than Oat Bran Bagels.
• While 7 oz of Oat Bran Bagels contain 2.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Oat Bran Bagels provide inadequate amounts of Omega 3 in seven ounces.