Comparing Nutrients in 1 pound Frozen Whole Wheat Chapati Bread VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Brazilnuts	Recommended Dietary Allowance
Energy	46.8% 1356kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	229% 73g	32g per day for Men 19-50 years
Omega 3	8.5% 0.14g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	41% 53.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	14.6% 10.6g	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	1.7% 1.22g	0% 0g	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	% 1.36g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 10.6g	g per day for Men 19-50 years
Fiber	116% 44g	89.5% 34g	38g per day for Men 19-50 years
Protein	63.6% 35.6g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.54mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	35.2% 0.46mg	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	51% 204μg	25% 100μg	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	3.53% 3.18mg	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	16.6% 2.5mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.5% 15μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Brazilnuts	Recommended Dietary Allowance
Calcium	16.3% 163mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	878% 7.9mg	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	125% 9.98mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	345% 7.92mg	241% 5.55mg	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	102% 717mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	219% 121μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	63.5% 7mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	4.34% 161g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Chapati Bread VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Whole Wheat Chapati Bread versus 1 lb of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Whole Wheat Chapati Bread vs Brazilnuts:

• 1 pound of Frozen Whole Wheat Chapati Bread has 5.1 times more Vitamin B2, 15.6 times more Vitamin B3, 3 times more Vitamin B5, 2.8 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.4 times more Vitamin B1 and 10.3 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Whole Wheat Chapati Bread vs Brazilnuts:

• 1 pound of Frozen Whole Wheat Chapati Bread has 1.4 times more Manganese and 99.3 times more Sodium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 4.4 times more Calcium, 7.6 times more Copper, 6.7 times more Magnesium, 4.6 times more Phosphorus, 3.4 times more Potassium, 72.1 times more Selenium and 2.6 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Whole Wheat Chapati Bread and Brazilnuts contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Whole Wheat Chapati Bread has 3.9 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 2.2 times more Energy, 7.3 times more Fat, 4.9 times more Saturated Fat, 33.4 times more Omega 6 and 1.8 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• 1 pound of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 3