Comparing Nutrients in 100 grams Roasted Almonds VS Whole-wheat Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Roasted Almonds	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	20.6% 598kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	43% 56g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	3.96% 2.87g	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	0.014% 0.01g	NA	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	16% 6.1g	38g per day for Men 19-50 years
Protein	37.4% 21g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	20.4% 0.27mg	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	13.8% 55μg	8.75% 35μg	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	159% 24mg	4.07% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	27% 268mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	32.2% 0.29mg	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	46.6% 3.73mg	38.3% 3.06mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	16.4% 69mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	75.7% 1.74mg	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	67.3% 471mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	14% 1.52mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.83% 30.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Whole-wheat Pita Bread:

• Dry Roasted Almonds have 15 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 39.2 times more Vitamin E than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 4.4 times more Vitamin B1, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Whole-wheat Pita Bread:

• Dry Roasted Almonds have 17.9 times more Calcium, 3.8 times more Copper, 1.2 times more Iron, 4 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 4.2 times more Potassium and 2.2 times more Zinc than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 22 times more Selenium and 140.3 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 2.3 times more Energy, 30.7 times more Fat, 19.7 times more Saturated Fat, 12.9 times more Omega 6, 1.7 times more Sugars, 1.8 times more Fiber and 2.1 times more Protein than Whole-wheat Pita Bread.
• While Whole-wheat Pita Bread contains 5.2 times more Omega 3 and 2.7 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.