Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Oil Roasted Almonds	Whole Grain Bagels	Recommended Dietary Allowance
Energy	41.5% 1205kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0% 0g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	83.2% 108g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	25.5% 18.5g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	24.5% 9.33g	38g per day for Men 19-50 years
Protein	75.2% 42g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	60.3% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	57.7% 9.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	22% 0.29mg	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	13.4% 53.6μg	69.5% 278μg	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	344% 51.5mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	57.7% 577mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	34.6% 0.31mg	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	91% 7.3mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	NA	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	132% 925mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	1.85% 68.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Whole Grain Bagels per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Whole Grain Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Whole Grain Bagels:

• 7 ounces of Oil Roasted Almonds have 2 times more Vitamin B2 and 108.2 times more Vitamin E than Whole Grain Bagels.
• While 7 oz of Whole Grain White Bagels contain 7.6 times more Vitamin B1, 1.3 times more Vitamin B3 and 5.2 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole Grain Bagels provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Whole Grain Bagels have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Whole Grain White 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 Oil Roasted Almonds vs Whole Grain Bagels:

• 7 ounces of Oil Roasted Almonds have 3.1 times more Calcium, 6.1 times more Copper, 6.7 times more Magnesium, 3.2 times more Phosphorus, 4 times more Potassium and 1.9 times more Zinc than Whole Grain Bagels.
• While 7 oz of Whole Grain White Bagels contain 6.4 times more Selenium and 372 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole Grain Bagels contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 2.4 times more Energy, more Fat, more Saturated Fat, more Omega 6, 2.2 times more Fiber and 2.3 times more Protein than Whole Grain Bagels.
• While 7 oz of Whole Grain White Bagels contain 3.1 times more Carbohydrate and 2 times more Sugars than Oil Roasted Almonds.
• 7 ounces of Whole Grain Bagels provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Whole Grain White Bagels provide inadequate amounts of Omega 3 in seven ounces.