Comparing Nutrients in 14 ounces Roasted Almonds VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Roasted Almonds	Plain Chapati Bread	Recommended Dietary Allowance
Energy	82% 2373kcal	40.6% 1179kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	24.2% 7.75g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	142% 184g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	% 0.99g	g per day for Men 19-50 years
Sucrose	% 19g	% 1.15g	g per day for Men 19-50 years
Fiber	114% 43.3g	51% 19.4g	38g per day for Men 19-50 years
Protein	149% 83g	79.7% 44.7g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	106% 1064mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	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	267% 1869mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	388% 213μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	108% 1623mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Plain Chapati Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds 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 Roasted Almonds vs Plain Chapati Bread:

• 14 ounces of Roasted Almonds have 6 times more Vitamin B2 and 27.2 times more Vitamin E than Plain Chapati Bread.
• While 14 oz of Commercially Prepared Plain Chapati Bread contain 7.1 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 2 times more Vitamin B6 than Dry Roasted Almonds.
• Both Roasted Almonds and Plain Chapati Bread provide similar amounts of Vitamin B9 per 14 ounces.

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

• 14 ounces of Roasted Almonds have 2.9 times more Calcium, 4.4 times more Copper, 1.2 times more Iron, 4.5 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 2.7 times more Potassium and 2.1 times more Zinc than Plain Chapati Bread.
• While 14 oz of Commercially Prepared Plain Chapati Bread contain 26.9 times more Selenium and 136.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 2 times more Energy, 7.1 times more Fat, 2.1 times more Saturated Fat, 12.8 times more Omega 6, 1.8 times more Sugars, 2.2 times more Fiber and 1.9 times more Protein than Plain Chapati Bread.
• While 14 oz of Commercially Prepared Plain Chapati Bread contain 13.2 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3