Comparing Nutrients in 5 ounces Roasted Almonds VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Roasted Almonds	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	29.2% 848kcal	14.2% 412kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	8.26% 8g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	25.3% 0.41g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	55% 71.5g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	6.94% 5.03g	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	0.02% 0.014g	1.66% 1.2g	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	% 0.014g	% 0.92g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 0g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	53% 29.7g	24.4% 13.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	51.7% 8.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	10.4% 0.13mg	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	19.5% 78μg	36% 145μg	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	226% 34mg	7.47% 1.1mg	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

	Roasted Almonds	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	38% 380mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	20.3% 0.18mg	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	66% 5.3mg	57.6% 4.6mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	31.7% 0.73mg	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	95% 668mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	1.25% 46.2g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 2.3 times more Vitamin B2, 1.4 times more Vitamin B6 and 30.3 times more Vitamin E than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 10.1 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.9 times more Vitamin B9 than Dry Roasted Almonds.

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

• Dry Roasted Almonds have 3.2 times more Calcium, 8.5 times more Copper, 10.3 times more Magnesium, 4.3 times more Manganese, 4.7 times more Phosphorus, 5.7 times more Potassium and 4.1 times more Zinc than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 14 times more Selenium and 155 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 2.1 times more Energy, 9.3 times more Fat, 2.9 times more Saturated Fat, 7.2 times more Omega 6, 1.4 times more Sugars, 5 times more Fiber and 2.2 times more Protein than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 28.6 times more Omega 3, 2.4 times more Carbohydrate and 85 times more Fructose than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Refrigerated Commercially Prepared Plain Naan Bread have insufficient amounts of Glucose and Sucrose in 5 oz.