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

Macros Ratio

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

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Roasted Almonds	Recommended Dietary Allowance
Energy	14.6% 424kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	6.08% 1.03g	108% 18.3g	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% 29.8g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	9.5% 6.9g	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	0.53% 0.38g	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 6.73g	g per day for Men 19-50 years
Fiber	36% 13.7g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	20% 11g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.53mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	9.1% 0.46mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.8μg	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.1% 51mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	138% 3.16mg	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	32% 224mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.36% 50.2g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 5.8 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.7 times more Vitamin B2 and 43.5 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 Dry Roasted Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Dry Roasted 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 Roasted Almonds:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 13.3 times more Selenium and 99.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.4 times more Calcium, 4.8 times more Copper, 1.7 times more Iron, 5 times more Magnesium, 1.3 times more Manganese, 3 times more Phosphorus, 3.6 times more Potassium and 2.1 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.

Comparison of macro-nutrients per 5 ounces:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 3 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Energy, 5.7 times more Fat, 17.8 times more Omega 6, 1.7 times more Sugars 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 Dry Roasted Almonds have similar amounts of Saturated Fat and Fiber per 5 oz.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.