Comparing Nutrients in 1 pound Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	16%	5%	79%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Blanched Almonds	Recommended Dietary Allowance
Energy	43% 1247kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.26g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	56% 18g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	17.6% 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	186% 242g	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	118% 45g	38g per day for Men 19-50 years
Protein	85% 47.6g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Bagels, plain, unenriched, without 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	61.6% 0.74mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 7.97mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.65mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	25% 100μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	718% 108mg	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, unenriched, without calcium propionate(includes onion, poppy, sesame)	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	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	77% 6.17mg	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% 2.45mg	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	62.2% 435mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	161% 2422mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	36.3% 4mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	4% 148g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) vs Blanched Almonds:

• Blanched Almonds contain 13.7 times more Vitamin B2, 2 times more Vitamin B3, 2.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 1 lb.
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) vs Blanched Almonds:

• Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 28.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 13.1 times more Calcium, 6.3 times more Copper, 2.4 times more Iron, 9.2 times more Magnesium, 3.4 times more Manganese, 5 times more Phosphorus, 6.5 times more Potassium and 3.4 times more Zinc than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).

Comparison of macro-nutrients per 1 pound:

• Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have 9 times more Omega 3 and 2.9 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Energy, 32.8 times more Fat, 18 times more Saturated Fat, 18.7 times more Omega 6, 4.3 times more Fiber and 2 times more Protein than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• Both Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.