Comparing Nutrients in 100 calories Frozen Whole Wheat Paratha Bread VS Refrigerated Whole Wheat Naan Bread

Weight per 100 calories

• Frozen Whole Wheat Paratha Bread: 30.7g
• Refrigerated Whole Wheat Naan Bread: 35g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Frozen Whole Wheat Paratha Bread or Refrigerated Whole Wheat Naan Bread?

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.17% 4.05g	2.4% 2.34g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	3.18% 1g	32g per day for Men 19-50 years
Omega 3	1.32% 0.021g	0.76% 0.012g	1.6g per day for Men 19-50 years
Omega 6	4.34% 0.74g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0.11% 0.31mg	0.12% 0.35mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	12.4% 16g	130g per day for Men 19-50 years
Sugars	1.76% 1.27g	1.64% 1.2g	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	0.15% 0.11g	0.39% 0.28g	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	% 0.11g	% 0.21g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 0g	g per day for Men 19-50 years
Fiber	7.75% 2.94g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	3.5% 1.95g	6.37% 3.57g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	0.068% 0.61μg	0.078% 0.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.8% 0.023mg	4.84% 0.063mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	7.82% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.85% 0.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.9% 0.025mg	3.44% 0.045mg	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	0.77% 3.07μg	1.4% 5.6μg	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	2.76% 0.41mg	3.08% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.87% 1.04μg	0.96% 1.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	0.77% 7.67mg	2.06% 20.6mg	1000mg per day for Men 19-50 years
Copper	4.98% 0.045mg	6.14% 0.055mg	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	6.17% 0.49mg	7.56% 0.6mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	5.66% 23.8mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	21.3% 0.49mg	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	5.26% 37mg	9.4% 65.7mg	700mg per day for Men 19-50 years
Potassium	1.25% 42.6mg	1.9% 64.7mg	3400mg per day for Men 19-50 years
Selenium	3.96% 2.18μg	7.25% 4μg	55μg per day for Men 19-50 years
Sodium	9.24% 139mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.25mg	3.94% 0.43mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.33% 12.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Frozen Whole Wheat Paratha Bread vs Refrigerated Whole Wheat Naan Bread:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Vitamin E per 100 kcal.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Frozen Whole Wheat Paratha Bread vs Refrigerated Whole Wheat Naan Bread:

• Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 2.7 times more Calcium, 2.1 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium and 1.7 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Copper, Iron and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.7 times more Fat, 1.8 times more Saturated Fat, 1.7 times more Omega 3, 1.7 times more Omega 6 and 1.8 times more Fiber than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 1.8 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Energy, Carbohydrate and Sugars per 100 kcal.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.