Comparing Nutrients in 7 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	20% 577kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.2g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.76g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	35.5% 0.57g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	158% 27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	27% 35g	130g per day for Men 19-50 years
Sugars	9.7% 7.04g	12.5% 9.03g	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	2.33% 1.7g	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	% 1.3g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.7g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	55% 21g	38g per day for Men 19-50 years
Protein	34% 19g	75.2% 42g	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	129% 1.55mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.4% 11.6mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	18% 0.23mg	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	50.6% 202μg	13.4% 53.6μg	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	10.5% 1.57mg	344% 51.5mg	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	16.7% 167mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	211% 1.9mg	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	80.6% 6.45mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	44.3% 1.02mg	212% 4.9mg	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	28.3% 198mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	101% 55.4μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	61.5% 923mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	1.75% 64.7g	0.15% 5.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.