Comparing Nutrients in 300 calories Refrigerated Whole Wheat Naan Bread VS Almonds

Weight per 300 calories

• Refrigerated Whole Wheat Naan Bread: 105g
• Almonds: 51.8g

Almonds have 2 times more energy per unit of mass than Refrigerated Commercially Prepared Whole Wheat Naan Bread, which is very high in comparison to other foods. Refrigerated Whole Wheat Naan Bread having high energy density.

Which food has more nutrients per 300 calories - Refrigerated Whole Wheat Naan Bread or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Whole Wheat Naan Bread	14%	21%	65%
Almonds	14%	72%	14%

Macro Nutrients

	Refrigerated Whole Wheat Naan Bread	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.25% 7.03g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	9.53% 3.05g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	7.54% 1.3g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0.36% 1.05mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.5g	8.6% 11g	130g per day for Men 19-50 years
Sugars	4.9% 3.57g	3.1% 2.25g	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	1.16% 0.84g	0.079% 0.057g	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	% 0.63g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.05g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	17% 6.48g	38g per day for Men 19-50 years
Protein	19% 10.7g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Whole Wheat Naan Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0.23% 2.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.2% 16.8μg	5.7% 22.8μg	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	9.23% 1.4mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Whole Wheat Naan Bread	Almonds	Recommended Dietary Allowance
Calcium	6.2% 62mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	59.4% 0.53mg	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	22.7% 1.8mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	17% 71.3mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28% 197mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	21.7% 12μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	32.7% 490mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.99% 36.6g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Refrigerated Whole Wheat Naan Bread vs Almonds:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.7 times more Vitamin B1, 2 times more Vitamin B3 and 1.9 times more Vitamin B6 than Almonds.
• While Almonds contain 3.1 times more Vitamin B2, 1.4 times more Vitamin B9 and 9.6 times more Vitamin E than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Refrigerated Whole Wheat Naan Bread vs Almonds:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.3 times more Manganese, 5.6 times more Selenium and 945.4 times more Sodium than Almonds.
• While Almonds contain 2.3 times more Calcium, 3.2 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus and 2 times more Potassium than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Almonds have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread has 1.5 times more Saturated Fat, 4.3 times more Carbohydrate and 1.6 times more Sugars than Almonds.
• While Almonds contain 3.7 times more Fat, 5 times more Omega 6 and 1.3 times more Fiber than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Refrigerated Commercially Prepared Whole Wheat Naan Bread as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.