Comparing Nutrients in 14 ounces Almonds VS Plain Chapati Bread

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Almonds	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	68% 0.81mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	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% 0mg	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	678% 102mg	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

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

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

• Almonds have 5.7 times more Vitamin B2 and 29.1 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Almonds.
• Both Almonds and Commercially Prepared Plain Chapati Bread have similar amounts of Vitamin B5 per 14 oz.

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

• Almonds have 2.9 times more Calcium, 4.1 times more Copper, 1.2 times more Iron, 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.
• While Commercially Prepared Plain Chapati Bread contains 13.1 times more Selenium and 409 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 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.
• While Commercially Prepared Plain Chapati Bread contains 44 times more Omega 3 and 2.2 times more Carbohydrate than Almonds.
• Both Almonds as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.