Comparing Nutrients in 14 ounces Frozen Whole Wheat Paratha Bread VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Rice crackers	10%	11%	79%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Rice crackers	Recommended Dietary Allowance
Energy	44.6% 1294kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.4g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	72.3% 23g	0% 0g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	56% 9.55g	37% 6.28g	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	252% 328g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	45% 25.2g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Rice crackers	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	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	129% 6.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	169% 2.2mg	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	22% 87.3μg	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	35.7% 5.36mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Rice crackers	Recommended Dietary Allowance
Calcium	9.92% 99mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	64.4% 0.58mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	147% 619mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	703% 16mg	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	205% 1437mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	28.4% 964mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	120% 1794mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	29.6% 3.25mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.012% 0.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Paratha Bread VS Rice crackers per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Whole Wheat Paratha Bread versus 14 oz of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Whole Wheat Paratha Bread vs Rice crackers:

• 14 ounces of Frozen Whole Wheat Paratha Bread have 1.6 times more Vitamin K than Rice crackers.
• While 14 oz of Rice crackers contain 4 times more Vitamin B1, 1.3 times more Vitamin B2, 3 times more Vitamin B3, 3.5 times more Vitamin B5, 6.9 times more Vitamin B6 and 2.2 times more Vitamin B9 than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Rice crackers provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Rice crackers have insufficient amounts of Vitamin K
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Whole Wheat Paratha Bread vs Rice crackers:

• 14 ounces of Frozen Whole Wheat Paratha Bread have more Calcium, more Iron and 1.9 times more Sodium than Rice crackers.
• While 14 oz of Rice crackers contain 2.1 times more Copper, 4.2 times more Magnesium, 3.9 times more Manganese, 3 times more Phosphorus, 1.7 times more Potassium, 3.6 times more Selenium and 2.7 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• 14 ounces of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Whole Wheat Paratha Bread have 2.6 times more Fat, more Saturated Fat, 1.5 times more Omega 6, more Sugars and more Fiber than Rice crackers.
• While 14 oz of Rice crackers contain 1.3 times more Energy, 1.8 times more Carbohydrate and 1.6 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Rice crackers offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Rice crackers provide inadequate amounts of Fiber