Comparing Nutrients in 1 kilogram Frozen Whole Wheat Paratha Bread VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	112% 3260kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	182% 58.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	349% 454g	119% 155g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	NA	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	4.83% 3.5g	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 17.5g	NA	g per day for Men 19-50 years
Fiber	253% 96g	118% 45g	38g per day for Men 19-50 years
Protein	114% 63.6g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.65mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	71.5% 0.93mg	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	25% 100μg	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	90% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	25% 250mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	63.3% 0.57mg	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	201% 16mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	458% 10.5mg	NA	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	171% 1200mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	301% 4520mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.05% 335g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Paratha Bread VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Whole Wheat Paratha Bread versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Whole Wheat Paratha Bread vs Oranges with Peel :

• 1 kilogram of Frozen Whole Wheat Paratha Bread has 1.5 times more Vitamin B2, 3.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3 times more Vitamin B9 and more Vitamin C than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin C
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Whole Wheat Paratha Bread vs Oranges with Peel :

• 1 kilogram of Frozen Whole Wheat Paratha Bread has 2.6 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 5.5 times more Phosphorus, 10.1 times more Selenium, 226 times more Sodium and 7.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.8 times more Calcium, 1.4 times more Potassium and 2.5 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Whole Wheat Paratha Bread has 5.2 times more Energy, 44 times more Fat, 166.5 times more Saturated Fat, 4.3 times more Omega 3, 54.7 times more Omega 6, 2.9 times more Carbohydrate, 2.1 times more Fiber and 4.9 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6