Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Frozen Whole Wheat Paratha Bread

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Oil Roasted Almonds	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	83% 2409kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	72.3% 23g	32g per day for Men 19-50 years
Omega 3	0% 0g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	56% 9.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	138% 180g	130g per day for Men 19-50 years
Sugars	25% 18g	22.7% 16.5g	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% 0g	1.9% 1.4g	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	% 0.16g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 6.95g	g per day for Men 19-50 years
Fiber	110% 41.7g	100% 38g	38g per day for Men 19-50 years
Protein	150% 84.3g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Frozen Whole Wheat Paratha 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	30.4% 0.37mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	24.4% 0.32mg	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	26.8% 107μg	9.92% 39.7μg	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	687% 103mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	115% 1155mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	64.4% 0.58mg	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	183% 14.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	182% 4.2mg	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	264% 1850mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	120% 1794mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.3% 11g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Frozen Whole Wheat Paratha Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Frozen Whole Wheat Paratha Bread:

• 14 ounces of Oil Roasted Almonds have 10.3 times more Vitamin B2, 2 times more Vitamin B3, 1.5 times more Vitamin B6, 2.7 times more Vitamin B9 and 19.2 times more Vitamin E than Frozen Whole Wheat Paratha Bread.
• While 14 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 2 times more Vitamin B5 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Frozen Whole Wheat Paratha Bread provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Frozen Whole Wheat Paratha Bread:

• 14 ounces of Oil Roasted Almonds have 11.6 times more Calcium, 6.5 times more Copper, 2.3 times more Iron, 7.4 times more Magnesium, 2.3 times more Manganese, 3.9 times more Phosphorus, 5 times more Potassium and 3.7 times more Zinc than Frozen Whole Wheat Paratha Bread.
• While 14 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.7 times more Selenium and 452 times more Sodium than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.9 times more Energy, 4.2 times more Fat, 5.6 times more Omega 6 and 3.3 times more Protein than Frozen Whole Wheat Paratha Bread.
• While 14 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.4 times more Saturated Fat, more Omega 3 and 2.6 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Frozen Whole Wheat Paratha Bread offer comparable quantities of Sugars and Fiber per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3