Comparing Nutrients in 1 kilogram Blanched Almonds VS Refrigerated Whole Wheat Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	Blanched Almonds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	203% 5900kcal	99% 2860kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	69% 67g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	91% 29g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	72% 12.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	355% 462g	130g per day for Men 19-50 years
Sugars	64% 46.3g	47% 34g	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	11% 8g	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	% 0.3g	% 6g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 0g	g per day for Men 19-50 years
Fiber	261% 99g	126% 48g	38g per day for Men 19-50 years
Protein	382% 214g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	224% 35.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	98% 1.28mg	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	123% 490μg	40% 160μg	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	1583% 238mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	236% 2360mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	176% 1.58mg	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	410% 32.8mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	609% 14mg	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	687% 4810mg	269% 1880mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	207% 114μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	311% 4670mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	9.43% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Refrigerated Whole Wheat Naan Bread:

• Blanched Almonds have 4 times more Vitamin B2, 3.1 times more Vitamin B9 and 18 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 Blanched Almonds.
• Both Blanched Almonds and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 1 kg.
• Both Blanched 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 1 kg.

Comparing minerals per 1 kilogram for Blanched Almonds vs Refrigerated Whole Wheat Naan Bread:

• Blanched Almonds have 4 times more Calcium, 6.5 times more Copper, 1.9 times more Iron, 3.9 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 3.6 times more Potassium and 2.4 times more Zinc than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 3.6 times more Selenium and 24.6 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 2.1 times more Energy, 7.8 times more Fat, 1.4 times more Saturated Fat, 10.1 times more Omega 6, 1.4 times more Sugars, 2.1 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 8.8 times more Omega 3, 2.5 times more Carbohydrate and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.