Comparing Nutrients in 1 pound Whole Grain Bagels VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Grain Bagels	15%	0%	85%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Whole Grain Bagels	Blanched Almonds	Recommended Dietary Allowance
Energy	40% 1157kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	56% 18g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	65% 84.7g	130g per day for Men 19-50 years
Sugars	58% 42g	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	56% 21.3g	118% 45g	38g per day for Men 19-50 years
Protein	75.3% 42g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Whole Grain Bagels	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	264% 3.17mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.6% 0.66mg	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	159% 635μg	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	7.26% 1.1mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain Bagels	Blanched Almonds	Recommended Dietary Allowance
Calcium	42% 422mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	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	238% 19mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	NA	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	93% 653mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	217% 119μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	112% 1687mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	67% 7.35mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	4.23% 157g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Grain Bagels vs Blanched Almonds:

• Whole Grain White Bagels have 3.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B2 and 99 times more Vitamin E than Whole Grain White Bagels.
• Both Whole Grain White Bagels 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 Whole Grain Bagels vs Blanched Almonds:

• Whole Grain White Bagels have 1.3 times more Iron, 8.2 times more Selenium and 19.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Calcium, 6.5 times more Copper, 6.5 times more Magnesium, 3.3 times more Phosphorus, 3.7 times more Potassium and 1.8 times more Zinc than Whole Grain White Bagels.

Comparison of macro-nutrients per 1 pound:

• Whole Grain White Bagels have 2.9 times more Carbohydrate and 2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 2.3 times more Energy, more Fat, more Saturated Fat, more Omega 6, 2.1 times more Fiber and 2.3 times more Protein than Whole Grain White Bagels.
• Both Whole Grain White Bagels as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.