Comparing Nutrients in 14 ounces Almonds VS Refrigerated Whole Wheat Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	Almonds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	79.2% 2298kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	27.4% 26.6g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	36% 11.5g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	28.5% 4.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	141% 183g	130g per day for Men 19-50 years
Sugars	24% 17.3g	18.6% 13.5g	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	4.38% 3.18g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0g	g per day for Men 19-50 years
Fiber	131% 49.6g	50% 19g	38g per day for Men 19-50 years
Protein	150% 84g	72.3% 40.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	58.2% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	39% 0.51mg	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	16% 63.5μg	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	678% 102mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	107% 1068mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	69.7% 0.63mg	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	86% 6.87mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	242% 5.56mg	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	107% 746mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	82.3% 45.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	124% 1853mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	44.7% 4.92mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	3.74% 139g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Refrigerated Whole Wheat Naan Bread:

• Almonds have 6.3 times more Vitamin B2, 2.8 times more Vitamin B9 and 19.4 times more Vitamin E than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains more Vitamin K than Almonds.
• Both Almonds and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 14 oz.
• Both Almonds as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Refrigerated Whole Wheat Naan Bread:

• Almonds have 4.6 times more Calcium, 6.5 times more Copper, 2.1 times more Iron, 4 times more Magnesium, 1.6 times more Manganese, 2.6 times more Phosphorus, 4 times more Potassium and 2.5 times more Zinc than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 2.8 times more Selenium and 467 times more Sodium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2 times more Energy, 7.5 times more Fat, 1.3 times more Saturated Fat, 10.1 times more Omega 6, 1.3 times more Sugars, 2.6 times more Fiber and 2.1 times more Protein than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 11.7 times more Omega 3, 2.1 times more Carbohydrate and 7.3 times more Fructose than Almonds.
• Both Almonds as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.