Comparing Nutrients in 14 ounces Snacks, peas, roasted, wasabi-flavored VS Frozen Whole Wheat Paratha Bread

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	59% 1715kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	57.7% 56g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	65.6% 21g	72.3% 23g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	42.5% 7.22g	56% 9.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	138% 180g	130g per day for Men 19-50 years
Sugars	77.2% 56g	22.7% 16.5g	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	4.27% 3.1g	1.9% 1.4g	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	% 0.95g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 50.4g	% 6.95g	g per day for Men 19-50 years
Fiber	39.7% 15g	100% 38g	38g per day for Men 19-50 years
Protein	100% 56g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	34% 306μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	203% 2.44mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	167% 2.17mg	24.4% 0.32mg	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	137% 548μg	9.92% 39.7μg	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	61% 9.17mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	166% 200μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	49% 488mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	189% 15mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	96% 405mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	182% 4.2mg	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	153% 1072mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	85.4% 2905mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	79.4% 1191mg	120% 1794mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	0.74% 27.5g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Frozen Whole Wheat Paratha Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, peas, roasted, wasabi-flavored versus 14 oz of Frozen Whole Wheat Paratha Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, peas, roasted, wasabi-flavored vs Frozen Whole Wheat Paratha Bread:

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have 38.5 times more Vitamin A, 5.6 times more Vitamin B1, 4.1 times more Vitamin B2, 2.8 times more Vitamin B3, 6.9 times more Vitamin B6, 13.8 times more Vitamin B9, 1.7 times more Vitamin E and 14.8 times more Vitamin K than Frozen Whole Wheat Paratha Bread.
• Both Snacks, peas, roasted, wasabi-flavored and Frozen Whole Wheat Paratha Bread provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin A
• Both Snacks, peas, roasted, wasabi-flavored as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, peas, roasted, wasabi-flavored vs Frozen Whole Wheat Paratha Bread:

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have 4.9 times more Calcium, 3 times more Copper, 2.4 times more Iron, 2.8 times more Magnesium, 2.3 times more Phosphorus, 5.3 times more Potassium and 4 times more Zinc than Frozen Whole Wheat Paratha Bread.
• While 14 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.5 times more Sodium than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Frozen Whole Wheat Paratha Bread contain similar levels of Manganese and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, peas, roasted, wasabi-flavored have 1.3 times more Energy, 1.9 times more Omega 3, 1.4 times more Carbohydrate, 3.4 times more Sugars and 2.2 times more Protein than Frozen Whole Wheat Paratha Bread.
• While 14 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.3 times more Omega 6 and 2.5 times more Fiber than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Frozen Whole Wheat Paratha Bread offer comparable quantities of Fat and Saturated Fat per 14 ounces.