Comparing Nutrients in 300 calories Almond paste VS Frozen Whole Wheat Chapati Bread

Weight per 300 calories

• Almond paste: 65.5g
• Frozen Whole Wheat Chapati Bread: 100g

Almond paste has 1.5 times more energy per 100g than Frozen Whole Wheat Chapati Bread. It has very high energy density when compared to other foods. Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread having high energy density.

Discover which food has more nutrients per 300 calories - Almond paste or Frozen Whole Wheat Chapati Bread?

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Almond paste	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	9.5% 9.23g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.72g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	21.5% 3.65g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	32.8% 23.7g	4.05% 2.94g	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	NA	0.37% 0.27g	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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	8.27% 3.14g	25.6% 9.73g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	14% 7.88g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.48% 0.054mg	37.6% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.82% 0.93mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.5% 0.074mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.024mg	21.6% 0.28mg	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	12% 48μg	11.3% 45μg	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	0.073% 0.066mg	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	59% 8.87mg	3.68% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.76% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	11.3% 113mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	25.5% 0.23mg	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	13% 1.05mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85mg	13.4% 56mg	420mg per day for Men 19-50 years
Manganese	24.4% 0.56mg	76.2% 1.75mg	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	24% 169mg	22.6% 159mg	700mg per day for Men 19-50 years
Potassium	6.05% 206mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	5% 2.75μg	48.5% 26.7μg	55μg per day for Men 19-50 years
Sodium	0.39% 5.9mg	20% 299mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.25% 9.22g	0.96% 35.5g	3700g per day for Men 19-50 years

Almond Paste VS Frozen Whole Wheat Chapati Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Almond paste or Frozen Whole Wheat Chapati Bread?

Lets compare vitamin content per 300 calories of Almond paste vs Frozen Whole Wheat Chapati Bread:

• 300 calories of Almond paste have 1.5 times more Vitamin B2 and 16.1 times more Vitamin E than Frozen Whole Wheat Chapati Bread.
• While 300 kcal of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 8.4 times more Vitamin B1, 5 times more Vitamin B3, 7.6 times more Vitamin B5 and 11.9 times more Vitamin B6 than Almond paste.
• Both Almond paste and Frozen Whole Wheat Chapati Bread provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• 300 calories of Frozen Whole Wheat Chapati Bread have insufficient amounts of Vitamin E
• Both Almond paste as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Almond paste vs Frozen Whole Wheat Chapati Bread:

• 300 calories of Almond paste have 3.1 times more Calcium, 1.3 times more Copper and 1.5 times more Magnesium than Frozen Whole Wheat Chapati Bread.
• While 300 kcal of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 2.1 times more Iron, 3.1 times more Manganese, 9.7 times more Selenium, 50.7 times more Sodium and 1.6 times more Zinc than Almond paste.
• Both Almond paste and Frozen Whole Wheat Chapati Bread contain similar levels of Phosphorus per 300 calories.
• 300 calories of Almond paste lack sufficient amounts of Selenium
• 300 calories of Frozen Whole Wheat Chapati Bread lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Almond paste have 2 times more Fat, 4.3 times more Omega 3, 5 times more Omega 6 and 8.1 times more Sugars than Frozen Whole Wheat Chapati Bread.
• While 300 kcal of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 1.9 times more Saturated Fat, 1.5 times more Carbohydrate, 3.1 times more Fiber and 1.3 times more Protein than Almond paste.
• Both Almond paste and Frozen Whole Wheat Chapati Bread offer comparable quantities of Energy per 300 calories.
• 300 calories of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 3 and Omega 6