Comparing Nutrients in 500 calories Roasted Almonds VS Frozen Whole Wheat Chapati Bread

Weight per 500 calories

• Roasted Almonds: 83.6g
• Frozen Whole Wheat Chapati Bread: 167g

Roasted Almonds have 2 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 500 calories - Roasted Almonds or Frozen Whole Wheat Chapati Bread?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Roasted Almonds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	17.3% 5.54g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	3.14% 0.05g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	59.3% 77g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	6.76% 4.9g	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	0.012% 0.008g	0.62% 0.45g	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	% 0.008g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 0.67g	g per day for Men 19-50 years
Fiber	24% 9.1g	42.7% 16.2g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	5.37% 0.064mg	62.7% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	36% 0.47mg	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	11.5% 46μg	19% 75.3μg	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	133% 20mg	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.6% 5.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	22.4% 224mg	6.02% 60.2mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	42.5% 0.38mg	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	39% 3.1mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	127% 2.92mg	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	56.3% 394mg	37.7% 264mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	9.64% 328mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	81% 44.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	23.4% 2.58mg	11mg per day for Men 19-50 years
Water	0.054% 2g	1.6% 59.2g	3700g per day for Men 19-50 years

Roasted Almonds VS Frozen Whole Wheat Chapati Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Frozen Whole Wheat Chapati Bread?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Frozen Whole Wheat Chapati Bread:

• 500 calories of Roasted Almonds have 3.3 times more Vitamin B2 and 21.7 times more Vitamin E than Frozen Whole Wheat Chapati Bread.
• While 500 kcal of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 11.7 times more Vitamin B1, 2.5 times more Vitamin B3, 3.5 times more Vitamin B5, 4.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 500 calories of Frozen Whole Wheat Chapati Bread have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds 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 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Frozen Whole Wheat Chapati Bread:

• 500 calories of Roasted Almonds have 3.7 times more Calcium, 2.4 times more Copper, 2.5 times more Magnesium, 1.5 times more Phosphorus and 1.8 times more Potassium than Frozen Whole Wheat Chapati Bread.
• While 500 kcal of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 1.6 times more Manganese, 26.6 times more Selenium and 198.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Frozen Whole Wheat Chapati Bread contain similar levels of Iron and Zinc per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Frozen Whole Wheat Chapati Bread lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 2.9 times more Fat, 8.9 times more Omega 6 and 1.3 times more Protein than Frozen Whole Wheat Chapati Bread.
• While 500 kcal of Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contain 1.6 times more Saturated Fat, 4.4 times more Carbohydrate and 1.8 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Frozen Whole Wheat Chapati Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread provide inadequate amounts of Omega 3 in 500 calories.