Comparing Nutrients in 300 calories Blanched Almonds VS Plain Bagel Chips

Weight per 300 calories

• Blanched Almonds: 50.8g
• Plain Bagel Chips: 66.5g

Blanched Almonds have 1.3 times more energy per 100g than Plain Bagel Chips. It has very high energy density when compared to other foods. Plain Bagel Chips Snacks having very high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Plain Bagel Chips?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Plain Bagel Chips	11%	30%	59%

Macro Nutrients

	Blanched Almonds	Plain Bagel Chips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	14.2% 4.55g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	7.9% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	34% 44g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	5.52% 4g	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% 0g	0.67% 0.49g	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	% 0.015g	% 0.31g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	7.18% 2.73g	38g per day for Men 19-50 years
Protein	19.4% 11g	14.7% 8.2g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	8.1% 0.097mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	6% 0.078mg	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	6.23% 25μg	23.6% 94μg	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	80.5% 12mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.9% 3.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Plain Bagel Chips	Recommended Dietary Allowance
Calcium	12% 120mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	12.3% 0.11mg	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	21% 1.67mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	6.18% 26mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	19.4% 0.45mg	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	35% 245mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	2.74% 93mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	43.8% 24μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	10.3% 155mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	6.05% 0.67mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.091% 3.36g	3700g per day for Men 19-50 years

Blanched Almonds VS Plain Bagel Chips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Plain Bagel Chips?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Plain Bagel Chips:

• 300 calories of Blanched Almonds have 1.6 times more Vitamin B2 and 22.4 times more Vitamin E than Plain Bagel Chips.
• While 300 kcal of Plain Bagel Chips Snacks contain 3.6 times more Vitamin B1, 2.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 3.8 times more Vitamin B9 than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5
• 300 calories of Plain Bagel Chips have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Plain Bagel Chips Snacks have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Plain Bagel Chips:

• 300 calories of Blanched Almonds have 7.5 times more Calcium, 4.7 times more Copper, 5.3 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 3.6 times more Potassium and 2.3 times more Zinc than Plain Bagel Chips.
• While 300 kcal of Plain Bagel Chips Snacks contain 2 times more Iron, 14.8 times more Selenium and 16 times more Sodium than Blanched Almonds.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium
• 300 calories of Plain Bagel Chips lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 2.7 times more Fat, 4.7 times more Omega 6, 1.8 times more Fiber and 1.3 times more Protein than Plain Bagel Chips.
• While 300 kcal of Plain Bagel Chips Snacks contain 2.3 times more Saturated Fat and 4.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Plain Bagel Chips offer comparable quantities of Energy per 300 calories.
• Both Blanched Almonds as well as Plain Bagel Chips Snacks provide inadequate amounts of Omega 3 in 300 calories.