Comparing Nutrients in 1 pound Almonds VS Frozen Whole Wheat Paratha Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Almonds	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	91% 2626kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	61.7% 60g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	82.6% 26.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	64.2% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	158% 206g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	26% 19g	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	0.69% 0.5g	2.2% 1.6g	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	% 0.77g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 18g	% 7.94g	g per day for Men 19-50 years
Fiber	149% 56.7g	115% 43.5g	38g per day for Men 19-50 years
Protein	171% 96g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	41.6% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	11.3% 45.4μg	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	775% 116mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	122% 1220mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	73.6% 0.66mg	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	210% 17mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	208% 4.8mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	18.5% 630mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	137% 2050mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	34% 3.7mg	11mg per day for Men 19-50 years
Water	0.54% 20g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Frozen Whole Wheat Paratha Bread:

• Almonds have 1.9 times more Vitamin B1, 15 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B6, 4.4 times more Vitamin B9 and 19 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains more Vitamin K than Almonds.
• Both Almonds and Frozen Commercially Prepared Whole Wheat Paratha Bread have similar amounts of Vitamin B5 per 1 lb.
• Both 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 1 lb.

Comparing minerals per 1 pound for Almonds vs Frozen Whole Wheat Paratha Bread:

• Almonds have 10.8 times more Calcium, 7.1 times more Copper, 2.3 times more Iron, 7.3 times more Magnesium, 2.1 times more Manganese, 4 times more Phosphorus, 5.3 times more Potassium and 3.8 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 1.7 times more Selenium and 452 times more Sodium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.8 times more Energy, 3.8 times more Fat, 5.1 times more Omega 6, 1.3 times more Fiber and 3.3 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 1.5 times more Saturated Fat, 23 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• Both Almonds and Frozen Commercially Prepared Whole Wheat Paratha Bread have similar amounts of Sugars per 1 lb.
• Both Almonds as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.