Comparing Nutrients in 1 pound Almonds VS Plain Bagel Chips

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Plain Bagel Chips	11%	30%	59%

Macro Nutrients

	Almonds	Plain Bagel Chips	Recommended Dietary Allowance
Energy	91% 2626kcal	70.5% 2046kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	70.8% 68.7g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	97% 31g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	53.8% 9.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	232% 301g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	37.7% 27.3g	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	4.57% 3.3g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	149% 56.7g	49% 18.6g	38g per day for Men 19-50 years
Protein	171% 96g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Almonds	Plain Bagel Chips	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	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	217% 34.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	42.4% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	41% 0.53mg	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	161% 644μg	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	24.5% 3.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19.7% 23.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Plain Bagel Chips	Recommended Dietary Allowance
Calcium	122% 1220mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	84% 0.76mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	286% 23mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	133% 3.05mg	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	85% 594mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	299% 164μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Plain Bagel Chips:

• Almonds have 3.4 times more Vitamin B2 and 31.6 times more Vitamin E than Plain Bagel Chips Snacks.
• While Plain Bagel Chips Snacks contain 2.6 times more Vitamin B1, 2.1 times more Vitamin B3, 3.2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Plain Bagel Chips Snacks have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Almonds as well as Plain Bagel Chips Snacks have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Plain Bagel Chips:

• Almonds have 11.2 times more Calcium, 6.2 times more Copper, 6.9 times more Magnesium, 3.2 times more Manganese, 3.7 times more Phosphorus, 5.2 times more Potassium and 3.1 times more Zinc than Plain Bagel Chips Snacks.
• While Plain Bagel Chips Snacks contain 1.4 times more Iron, 8.8 times more Selenium and 233 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.3 times more Energy, 3.3 times more Fat, 6.1 times more Omega 6, 3 times more Fiber and 1.7 times more Protein than Plain Bagel Chips Snacks.
• While Plain Bagel Chips Snacks contain 1.8 times more Saturated Fat, 19.7 times more Omega 3, 3.1 times more Carbohydrate, 1.4 times more Sugars and 6.6 times more Fructose than Almonds.
• Both Almonds as well as Plain Bagel Chips Snacks have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.