Comparing Nutrients in 1 pound Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Blanched Almonds	Recommended Dietary Allowance
Energy	41.3% 1197kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	6.17% 6g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	56% 18g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 238g	65% 84.7g	130g per day for Men 19-50 years
Sugars	52.7% 38.2g	29% 21g	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	18% 13g	0% 0g	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	% 10.6g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 20.2g	g per day for Men 19-50 years
Fiber	19% 7.26g	118% 45g	38g per day for Men 19-50 years
Protein	85.5% 48g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	40% 0.52mg	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	120% 481μg	55.6% 222μg	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	226% 34mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Blanched Almonds	Recommended Dietary Allowance
Calcium	99% 993mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	64.5% 0.58mg	518% 4.66mg	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	202% 16mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	362% 8.32mg	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	64% 449mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	177% 98μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	128% 1914mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	4.14% 153g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Blanched Almonds:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.2 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Vitamin B2, 1.6 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 Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) vs Blanched Almonds:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 6.7 times more Selenium and 22.2 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 8 times more Copper, 9.2 times more Magnesium, 3.4 times more Manganese, 4.9 times more Phosphorus, 6.2 times more Potassium and 3.6 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 Blanched Almonds have similar amounts of Calcium and Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have 6 times more Omega 3, 2.8 times more Carbohydrate, 1.8 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Energy, 39.8 times more Fat, 11 times more Saturated Fat, 24.6 times more Omega 6, 6.2 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 Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.