Comparing Nutrients in 14 ounces Frozen Whole Wheat Chapati Bread VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Brazilnuts	Recommended Dietary Allowance
Energy	41% 1187kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	37.6% 36.5g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	200% 64g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	36% 46.6g	130g per day for Men 19-50 years
Sugars	16% 11.6g	12.8% 9.25g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 9.25g	g per day for Men 19-50 years
Fiber	101% 38.5g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	55.6% 31g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Brazilnuts	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	14.3% 143mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	192% 106μg	13834% 7608μg	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	146% 16mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Chapati Bread VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Whole Wheat Chapati Bread versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Whole Wheat Chapati Bread have 5.1 times more Vitamin B2, 15.6 times more Vitamin B3, 3 times more Vitamin B5, 2.8 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 1.4 times more Vitamin B1 and 10.3 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen Whole Wheat Chapati Bread have 1.4 times more Manganese and 99.3 times more Sodium than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 4.4 times more Calcium, 7.6 times more Copper, 6.7 times more Magnesium, 4.6 times more Phosphorus, 3.4 times more Potassium, 72.1 times more Selenium and 2.6 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Whole Wheat Chapati Bread and Brazilnuts contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Whole Wheat Chapati Bread have 3.9 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.2 times more Energy, 7.3 times more Fat, 4.9 times more Saturated Fat, 33.4 times more Omega 6 and 1.8 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• 14 ounces of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 3