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

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Almonds	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	28.3% 821kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	26% 8.26g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	49.4% 64.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	8.1% 5.9g	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	0.22% 0.16g	0.68% 0.5g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 2.5g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	53.5% 30g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Almonds	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	8.72% 0.11mg	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	3.54% 14μg	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	242% 36.3mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	38% 381mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	23% 0.21mg	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	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	65% 1.5mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.3% 47.5g	3700g per day for Men 19-50 years

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

• Almonds have 1.9 times more Vitamin B1, 15 times more Vitamin B2, 2 times more Vitamin B3, 1.7 times more Vitamin B6, 4.4 times more Vitamin B9 and 19 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains more Vitamin K than Almonds.
• Both Almonds and Frozen Commercially Prepared Whole Wheat Paratha Bread have similar amounts of Vitamin B5 per 5 oz.
• Both Almonds as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Almonds have 10.8 times more Calcium, 7.1 times more Copper, 2.3 times more Iron, 7.3 times more Magnesium, 2.1 times more Manganese, 4 times more Phosphorus, 5.3 times more Potassium and 3.8 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 1.7 times more Selenium and 452 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.8 times more Energy, 3.8 times more Fat, 5.1 times more Omega 6, 1.3 times more Fiber and 3.3 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 1.5 times more Saturated Fat, 23 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• Both Almonds and Frozen Commercially Prepared Whole Wheat Paratha Bread have similar amounts of Sugars per 5 oz.
• Both Almonds as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.