Comparing Nutrients in 5 ounces Frozen Whole Wheat Chapati Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Almonds	14%	72%	14%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Almonds	Recommended Dietary Allowance
Energy	14.6% 424kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	6.08% 1.03g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	8.5% 6.17g	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	0.53% 0.38g	0.22% 0.16g	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	% 0.43g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 5.6g	g per day for Men 19-50 years
Fiber	36% 13.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	20% 11g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.53mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.8μg	15.6% 62.4μg	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	5.2% 0.78mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Almonds	Recommended Dietary Allowance
Calcium	5.1% 51mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32% 224mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.36% 50.2g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Whole Wheat Chapati Bread vs Almonds:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 2.2 times more Vitamin B1, 1.3 times more Vitamin B3, 2 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 6.3 times more Vitamin B2 and 46.6 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Almonds have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Whole Wheat Chapati Bread vs Almonds:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 6.5 times more Selenium and 298 times more Sodium than Almonds.
• While Almonds contain 7.5 times more Calcium, 4.5 times more Copper, 1.7 times more Iron, 4.8 times more Magnesium, 3 times more Phosphorus, 3.7 times more Potassium and 2 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Almonds have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 10 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• While Almonds contain 1.9 times more Energy, 5.4 times more Fat, 16.9 times more Omega 6, 1.5 times more Sugars, 1.3 times more Fiber and 2.7 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Almonds have similar amounts of Saturated Fat per 5 oz.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.