Comparing Nutrients in 5 ounces Refrigerated Naan Bread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Refrigerated Naan Bread	13%	17%	70%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Refrigerated Naan Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	14.2% 412kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	8.26% 8g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	6.17% 1.97g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	25.3% 0.41g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	113% 19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	19.3% 25g	130g per day for Men 19-50 years
Sugars	6.94% 5.03g	8.9% 6.45g	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	1.66% 1.2g	0% 0g	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	% 0.92g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.2g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	39% 15g	38g per day for Men 19-50 years
Protein	24.4% 13.6g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Naan Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.6% 0.72mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.28mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	13% 0.17mg	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	36% 145μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.47% 1.1mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Naan Bread	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12% 119mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	150% 1.35mg	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	57.6% 4.6mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	152% 3.5mg	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	20.2% 142mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.15mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	1.25% 46.2g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Refrigerated Naan Bread vs Oil Roasted Almonds:

• Refrigerated Commercially Prepared Plain Naan Bread has 8.5 times more Vitamin B1, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 3.8 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.5 times more Vitamin B2 and 32.9 times more Vitamin E than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Oil Roasted Almonds have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Refrigerated Naan Bread vs Oil Roasted Almonds:

• Refrigerated Commercially Prepared Plain Naan Bread has 6.8 times more Selenium and 465 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3.5 times more Calcium, 7.4 times more Copper, 10.1 times more Magnesium, 4.8 times more Manganese, 4.7 times more Phosphorus, 5.6 times more Potassium and 3.8 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Oil Roasted Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Refrigerated Commercially Prepared Plain Naan Bread has more Omega 3, 2.9 times more Carbohydrate and more Fructose than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Energy, 9.8 times more Fat, 3 times more Saturated Fat, 7.5 times more Omega 6, 1.3 times more Sugars, 4.8 times more Fiber and 2.2 times more Protein than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread as well as Oil Roasted Almonds have insufficient amounts of Glucose and Sucrose in 5 oz.