Comparing Nutrients in 1 pound Almonds VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Almonds	Whole Grain Bagels	Recommended Dietary Allowance
Energy	91% 2626kcal	40% 1157kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	190% 247g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	58% 42g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	56% 21.3g	38g per day for Men 19-50 years
Protein	171% 96g	75.3% 42g	56g per day for Men 19-50 years

Vitamins

	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	77.5% 0.93mg	264% 3.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	159% 635μg	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	775% 116mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	122% 1220mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	79% 0.71mg	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	210% 17mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	217% 119μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	112% 1687mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	67% 7.35mg	11mg per day for Men 19-50 years
Water	0.54% 20g	4.23% 157g	3700g per day for Men 19-50 years

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

• Almonds have 2.9 times more Vitamin B2 and 106.8 times more Vitamin E than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 3.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 3.2 times more Vitamin B9 than Almonds.
• Both Almonds and Whole Grain White Bagels have similar amounts of Vitamin B6 per 1 lb.
• Both Almonds as well as Whole Grain White Bagels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Whole Grain Bagels:

• Almonds have 2.9 times more Calcium, 6.6 times more Copper, 6.6 times more Magnesium, 3.3 times more Phosphorus, 4.2 times more Potassium and 1.9 times more Zinc than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 6.4 times more Selenium and 372 times more Sodium than Almonds.
• Both Almonds and Whole Grain White Bagels have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 2.3 times more Energy, more Fat, more Saturated Fat, more Omega 6, 2.7 times more Fiber and 2.3 times more Protein than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 2.5 times more Carbohydrate and 2.1 times more Sugars than Almonds.
• Both Almonds as well as Whole Grain White Bagels have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.