Comparing Nutrients in 14 ounces Almond paste VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Almond paste	Plain Chapati Bread	Recommended Dietary Allowance
Energy	62.7% 1818kcal	40.6% 1179kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	24.2% 7.75g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	23.7% 4.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	142% 184g	130g per day for Men 19-50 years
Sugars	198% 144g	15% 10.8g	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	NA	2.96% 2.14g	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	NA	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	50% 19g	51% 19.4g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	79.7% 44.7g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	82.4% 1.07mg	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	72.4% 290μg	60.5% 242μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	358% 53.7mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	68.3% 683mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	111% 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	79.4% 6.35mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	216% 4.97mg	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	146% 1024mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	388% 213μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	108% 1623mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	1.5% 56g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Plain Chapati Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Plain Chapati Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Almond paste have 2.1 times more Vitamin B2 and 15.4 times more Vitamin E than Plain Chapati Bread.
• While 14 oz of Commercially Prepared Plain Chapati Bread contain 6.7 times more Vitamin B1, 4.8 times more Vitamin B3, 5.1 times more Vitamin B5 and 7.5 times more Vitamin B6 than Almond paste.
• Both Almond paste and Plain Chapati Bread provide similar amounts of Vitamin B9 per 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Plain Chapati Bread:

• 14 ounces of Almond paste have 1.8 times more Calcium, 1.8 times more Copper, 2.1 times more Magnesium and 1.4 times more Phosphorus than Plain Chapati Bread.
• While 14 oz of Commercially Prepared Plain Chapati Bread contain 1.9 times more Iron, 1.5 times more Manganese, 12.8 times more Selenium and 45.4 times more Sodium than Almond paste.
• Both Almond paste and Plain Chapati Bread contain similar levels of Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 1.5 times more Energy, 3.7 times more Fat, 1.3 times more Saturated Fat, 1.5 times more Omega 3, 5.5 times more Omega 6 and 13.3 times more Sugars than Plain Chapati Bread.
• Both Almond paste and Plain Chapati Bread offer comparable quantities of Carbohydrate, Fiber and Protein per 14 ounces.