Comparing Nutrients in 14 ounces Frozen Whole Wheat Chapati Bread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	41% 1187kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	37.6% 36.5g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	64% 83.4g	130g per day for Men 19-50 years
Sugars	16% 11.6g	26.6% 19.3g	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	1.48% 1.07g	0.055% 0.04g	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	% 1.2g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 19g	g per day for Men 19-50 years
Fiber	101% 38.5g	114% 43.3g	38g per day for Men 19-50 years
Protein	55.6% 31g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	41.5% 0.54mg	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	44.7% 179μg	54.6% 218μg	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	14.6% 2.2mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Roasted Almonds	Recommended Dietary Allowance
Calcium	14.3% 143mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	485% 4.36mg	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	109% 8.73mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	385% 8.86mg	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	89.6% 627mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	192% 106μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	55.6% 6.1mg	119% 13mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Whole Wheat Chapati Bread vs Roasted Almonds:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 5.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.7 times more Vitamin B2 and 43.5 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Dry Roasted Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Whole Wheat Chapati Bread vs Roasted Almonds:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 13.3 times more Selenium and 99.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.4 times more Calcium, 4.8 times more Copper, 1.7 times more Iron, 5 times more Magnesium, 1.3 times more Manganese, 3 times more Phosphorus, 3.6 times more Potassium and 2.1 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.

Comparison of macro-nutrients per 14 ounces:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 3 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Energy, 5.7 times more Fat, 17.8 times more Omega 6, 1.7 times more Sugars and 2.7 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Dry Roasted Almonds have similar amounts of Saturated Fat and Fiber per 14 oz.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.