Comparing Nutrients in 7 ounces Frozen Whole Wheat Paratha Bread VS Almonds

Macros Ratio

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

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Almonds	Recommended Dietary Allowance
Energy	22.3% 647kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	28% 4.78g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	33% 42.8g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	12% 8.63g	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	0.96% 0.69g	0.3% 0.22g	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	% 0.69g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 3.47g	% 7.84g	g per day for Men 19-50 years
Fiber	50% 19g	65.3% 25g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Almonds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	22% 87.3μg	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	18% 2.68mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Almonds	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	227% 2.05mg	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	40% 3.2mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34% 238mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	1.8% 66.5g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Whole Wheat Paratha Bread vs Almonds:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Almonds have similar amounts of Vitamin B5 per 7 oz.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Whole Wheat Paratha Bread vs Almonds:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.7 times more Selenium and 452 times more Sodium than Almonds.
• While Almonds contain 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.

Comparison of macro-nutrients per 7 ounces:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.5 times more Saturated Fat, 23 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• While Almonds contain 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.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Almonds have similar amounts of Sugars per 7 oz.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.