Comparing Nutrients in 14 ounces Frozen Whole Wheat Paratha Bread VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	44.6% 1294kcal	77% 2231kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.4g	144% 140g	97g per day for Men 19-50 years
Saturated Fat	72.3% 23g	238% 76.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	56% 9.55g	141% 24g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 180g	162% 210g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	169% 123g	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	1.9% 1.4g	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	% 1.4g	NA	g per day for Men 19-50 years
Sucrose	% 6.95g	NA	g per day for Men 19-50 years
Fiber	100% 38g	36.6% 14g	38g per day for Men 19-50 years
Protein	45% 25.2g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	38.4% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	31% 0.4mg	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	9.92% 39.7μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	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	35.7% 5.36mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	15.5% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	9.92% 99mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	258% 2.32mg	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	80% 6.4mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	118% 2.7mg	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	68% 476mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	120% 1794mg	98% 1472mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.19% 7.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Whole Wheat Paratha Bread vs Cookie, with peanut butter filling, chocolate-coated:

• Cookie, with peanut butter filling, chocolate-coated contains 1.3 times more Vitamin B1, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6, 6.3 times more Vitamin B9, 3.2 times more Vitamin E and 1.4 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Frozen Whole Wheat Paratha Bread vs Cookie, with peanut butter filling, chocolate-coated:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 2.2 times more Magnesium, 1.5 times more Manganese, 3.2 times more Phosphorus, 1.2 times more Sodium and 4.1 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.4 times more Calcium, 4 times more Copper, 1.3 times more Iron and 1.6 times more Potassium than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 2.7 times more Fiber than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.7 times more Energy, 2.7 times more Fat, 3.3 times more Saturated Fat, 3.5 times more Omega 3, 2.5 times more Omega 6, 7.4 times more Sugars and 1.3 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Carbohydrate per 14 oz.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.