Comparing Nutrients in 5 ounces Almonds VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Almonds	Plain Chapati Bread	Recommended Dietary Allowance
Energy	28.3% 821kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	5.3% 3.86g	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	0.22% 0.16g	1.06% 0.77g	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	% 0.24g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.41g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	53.5% 30g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	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	24.2% 0.29mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	21.6% 86.5μg	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	242% 36.3mg	8.3% 1.25mg	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

	Almonds	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	38% 381mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	39.7% 0.36mg	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	65.7% 5.26mg	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	77% 1.77mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.26% 46.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Plain Chapati Bread:

• Almonds have 5.7 times more Vitamin B2 and 29.1 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 2.7 times more Vitamin B1, 1.9 times more Vitamin B3, 2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Almonds.
• Both Almonds and Commercially Prepared Plain Chapati Bread have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Almonds vs Plain Chapati Bread:

• Almonds have 2.9 times more Calcium, 4.1 times more Copper, 1.2 times more Iron, 4.4 times more Magnesium, 1.7 times more Manganese, 2.6 times more Phosphorus, 2.8 times more Potassium and 2 times more Zinc than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 13.1 times more Selenium and 409 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.9 times more Energy, 6.7 times more Fat, 1.9 times more Saturated Fat, 12.2 times more Omega 6, 1.6 times more Sugars, 2.6 times more Fiber and 1.9 times more Protein than Commercially Prepared Plain Chapati Bread.
• While Commercially Prepared Plain Chapati Bread contains 44 times more Omega 3 and 2.2 times more Carbohydrate than Almonds.
• Both Almonds as well as Commercially Prepared Plain Chapati Bread have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.