Comparing Nutrients in 500 calories Blanched Almonds VS Plain Chapati Bread

Weight per 500 calories

• Blanched Almonds: 84.7g
• Plain Chapati Bread: 168g

Blanched Almonds have 2 times more energy per 100g than Plain Chapati Bread. It has very high energy density when compared to other foods. Commercially Prepared Plain Chapati Bread having high energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Plain Chapati Bread?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Blanched Almonds	Plain Chapati Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	60% 78g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	6.3% 4.58g	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	1.25% 0.91g	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	% 0.025g	% 0.42g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 0.49g	g per day for Men 19-50 years
Fiber	22% 8.4g	21.7% 8.25g	38g per day for Men 19-50 years
Protein	32.4% 18g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	71.3% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	35% 0.45mg	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	10.4% 41.5μg	25.7% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	134% 20mg	9.88% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	20% 200mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	47% 0.42mg	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	34.7% 2.78mg	63.3% 5.07mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	92% 2.1mg	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	58.2% 408mg	44.3% 310mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	1.5% 55.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Plain Chapati Bread:

• Blanched Almonds have 1.8 times more Vitamin B2 and 13.6 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 5.7 times more Vitamin B1, 3.8 times more Vitamin B3, 3.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 2.5 times more Vitamin B9 than Blanched Almonds.

Comparing minerals per 500 calories for Blanched Almonds vs Plain Chapati Bread:

• Blanched Almonds have 1.3 times more Calcium, 2.1 times more Copper, 2.2 times more Magnesium, 1.3 times more Phosphorus and 1.2 times more Potassium than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 1.8 times more Iron, 1.4 times more Manganese, 33.3 times more Selenium and 42.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Commercially Prepared Plain Chapati Bread have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 3.5 times more Fat and 6.1 times more Omega 6 than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 65.6 times more Omega 3 and 4.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Commercially Prepared Plain Chapati Bread have similar amounts of Energy, Saturated Fat, Sugars, Fiber and Protein per 500 kcal.
• Both Blanched Almonds as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.