Comparing Nutrients in 7 ounces Roasted Almonds VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Roasted Almonds	Plain Chapati Bread	Recommended Dietary Allowance
Energy	41% 1187kcal	20.3% 589kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	15.2% 14.8g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	12% 3.88g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	12% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	70.8% 92g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 0.58g	g per day for Men 19-50 years
Fiber	57% 21.6g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	41.2% 0.54mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	53% 532mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	74.7% 5.97mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	108% 2.5mg	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	134% 935mg	52% 365mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	194% 107μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	54% 812mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	1.77% 65.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Plain Chapati Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Plain Chapati Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Plain Chapati Bread:

• 7 ounces of Roasted Almonds have 6 times more Vitamin B2 and 27.2 times more Vitamin E than Plain Chapati Bread.
• While 7 oz of Commercially Prepared Plain Chapati Bread contain 7.1 times more Vitamin B1, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 2 times more Vitamin B6 than Dry Roasted Almonds.
• Both Roasted Almonds and Plain Chapati Bread provide similar amounts of Vitamin B9 per seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Plain Chapati Bread:

• 7 ounces of Roasted Almonds have 2.9 times more Calcium, 4.4 times more Copper, 1.2 times more Iron, 4.5 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 2.7 times more Potassium and 2.1 times more Zinc than Plain Chapati Bread.
• While 7 oz of Commercially Prepared Plain Chapati Bread contain 26.9 times more Selenium and 136.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 2 times more Energy, 7.1 times more Fat, 2.1 times more Saturated Fat, 12.8 times more Omega 6, 1.8 times more Sugars, 2.2 times more Fiber and 1.9 times more Protein than Plain Chapati Bread.
• While 7 oz of Commercially Prepared Plain Chapati Bread contain 13.2 times more Omega 3 and 2.2 times more Carbohydrate than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3