Comparing Nutrients in 7 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	39.6% 1149kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	15.2% 14.8g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	12% 3.88g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	70.8% 92g	130g per day for Men 19-50 years
Sugars	12% 8.63g	7.45% 5.4g	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	0.3% 0.22g	1.48% 1.07g	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	% 0.34g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.58g	g per day for Men 19-50 years
Fiber	65.3% 25g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	75% 42g	40% 22.3g	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	34% 0.41mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	30.3% 121μg	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	339% 51mg	11.6% 1.75mg	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	53.4% 534mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	55.6% 0.5mg	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	92% 7.36mg	74.7% 5.97mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	108% 2.5mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	194% 107μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	54% 812mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	1.77% 65.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.