Comparing Nutrients in 100 calories Baked Potato Flesh VS Frozen Whole Wheat Paratha Bread

Weight per 100 calories

• Baked Potato Flesh: 108g
• Frozen Whole Wheat Paratha Bread: 30.7g

Frozen Commercially Prepared Whole Wheat Paratha Bread has 3.5 times more energy per unit of mass than Baked Potatoes Flesh no Salt, which is high in comparison to other foods. Baked Potato Flesh having average energy density.

Discover which food has more nutrients per 100 calories - Baked Potato Flesh or Frozen Whole Wheat Paratha Bread?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Baked Potato Flesh	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	4.17% 4.05g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	1.32% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	4.34% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.11% 0.31mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23g	10.7% 14g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	1.76% 1.27g	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	NA	0.15% 0.11g	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	NA	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0.54g	g per day for Men 19-50 years
Fiber	4.24% 1.6g	7.75% 2.94g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	3.5% 1.95g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.068% 0.61μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	2.8% 0.034mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	1.8% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2.85% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	1.9% 0.025mg	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	2.4% 9.68μg	0.77% 3.07μg	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	15.3% 13.8mg	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	0.29% 0.043mg	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.27% 0.32μg	0.87% 1.04μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	0.54% 5.38mg	0.77% 7.67mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	4.98% 0.045mg	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	4.7% 0.38mg	6.17% 0.49mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	7.53% 0.17mg	14% 0.32mg	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	7.7% 53.8mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	12.4% 420mg	1.25% 42.6mg	3400mg per day for Men 19-50 years
Selenium	0.59% 0.32μg	3.96% 2.18μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.38mg	9.24% 139mg	1500mg per day for Men 19-50 years
Zinc	2.83% 0.31mg	2.3% 0.25mg	11mg per day for Men 19-50 years
Water	2.2% 81g	0.28% 10.3g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Frozen Whole Wheat Paratha Bread Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Potato Flesh or Frozen Whole Wheat Paratha Bread?

Lets compare vitamin content per 100 calories of Baked Potato Flesh vs Frozen Whole Wheat Paratha Bread:

• 100 calories of Baked Potato Flesh have 3.3 times more Vitamin B1, 2.7 times more Vitamin B3, 4.2 times more Vitamin B5, 13.2 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin C than Frozen Whole Wheat Paratha Bread.
• While 100 kcal of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 9.6 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 100 calories of Baked Potato Flesh have insufficient amounts of Vitamin E
• 100 calories of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Baked Potato Flesh vs Frozen Whole Wheat Paratha Bread:

• 100 calories of Baked Potato Flesh have 5.2 times more Copper, 2.4 times more Magnesium, 1.5 times more Phosphorus, 9.9 times more Potassium, 1.2 times more Zinc and 7.9 times more Water than Frozen Whole Wheat Paratha Bread.
• While 100 kcal of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.3 times more Iron, 1.9 times more Manganese, 6.8 times more Selenium and 25.8 times more Sodium than Baked Potatoes Flesh no Salt.
• 100 calories of Baked Potato Flesh lack sufficient amounts of Selenium
• 100 calories of Frozen Whole Wheat Paratha Bread lack sufficient amounts of Potassium
• Both Baked Potatoes Flesh no Salt as well as Frozen Commercially Prepared Whole Wheat Paratha Bread lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Potato Flesh have 1.7 times more Carbohydrate and 1.4 times more Sugars than Frozen Whole Wheat Paratha Bread.
• While 100 kcal of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 37.7 times more Fat, 63.9 times more Saturated Fat, 21.5 times more Omega 6 and 1.8 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Whole Wheat Paratha Bread offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Frozen Commercially Prepared Whole Wheat Paratha Bread provide inadequate amounts of Omega 3 in 100 calories.