Comparing Nutrients in 14 ounces Plain Chapati Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Almonds	14%	72%	14%

Macro Nutrients

	Plain Chapati Bread	Almonds	Recommended Dietary Allowance
Energy	40.6% 1179kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	24.2% 7.75g	47% 15g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	23.7% 4.02g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	15% 10.8g	24% 17.3g	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	2.96% 2.14g	0.6% 0.44g	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	% 0.99g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 15.7g	g per day for Men 19-50 years
Fiber	51% 19.4g	131% 49.6g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60.5% 242μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	23.3% 3.5mg	678% 102mg	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

	Plain Chapati Bread	Almonds	Recommended Dietary Allowance
Calcium	37% 369mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	455% 4.1mg	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	149% 12mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 730mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	388% 213μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	108% 1623mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Plain Chapati Bread vs Almonds:

• Commercially Prepared Plain Chapati Bread has 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 1.2 times more Vitamin B5, 2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Almonds.
• While Almonds contain 5.7 times more Vitamin B2 and 29.1 times more Vitamin E than Commercially Prepared Plain Chapati Bread.

Comparing minerals per 14 ounces for Plain Chapati Bread vs Almonds:

• Commercially Prepared Plain Chapati Bread has 13.1 times more Selenium and 409 times more Sodium than Almonds.
• While Almonds contain 2.9 times more Calcium, 4.1 times more Copper, 4.4 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus, 2.8 times more Potassium and 2 times more Zinc than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Commercially Prepared Plain Chapati Bread has 44 times more Omega 3 and 2.2 times more Carbohydrate than Almonds.
• While Almonds contain 1.9 times more Energy, 6.7 times more Fat, 1.9 times more Saturated Fat, 12.2 times more Omega 6, 1.6 times more Sugars, 2.6 times more Fiber and 1.9 times more Protein than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.