Comparing Nutrients in 1 kilogram 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	112% 3260kcal	143% 4160kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	182% 58.3g	0% 0g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	142% 24g	93% 16g	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	636% 826g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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	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	0% 0g	38g per day for Men 19-50 years
Protein	114% 63.6g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Rice crackers	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	363% 4.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	58.5% 0.76mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	346% 55.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.65mg	324% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	426% 5.54mg	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	55% 220μg	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	90% 13.5mg	84% 12.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Rice crackers	Recommended Dietary Allowance
Calcium	25% 250mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	334% 3mg	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	201% 16mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	371% 1560mg	420mg per day for Men 19-50 years
Manganese	458% 10.5mg	1770% 40.7mg	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	171% 1200mg	517% 3620mg	700mg per day for Men 19-50 years
Potassium	41% 1390mg	71.5% 2430mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	464% 255μg	55μg per day for Men 19-50 years
Sodium	301% 4520mg	155% 2330mg	1500mg per day for Men 19-50 years
Zinc	74.5% 8.2mg	200% 22mg	11mg per day for Men 19-50 years
Water	9.05% 335g	0.03% 1.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Paratha Bread VS Rice crackers per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Whole Wheat Paratha Bread versus 1 kg of Rice crackers 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 Rice crackers:

• 1 kilogram of Frozen Whole Wheat Paratha Bread has 1.6 times more Vitamin K than Rice crackers.
• While 1 kg of Rice crackers contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Frozen Whole Wheat Paratha Bread vs Rice crackers:

• 1 kilogram of Frozen Whole Wheat Paratha Bread has more Calcium, more Iron and 1.9 times more Sodium than Rice crackers.
• While 1 kg of Rice crackers contains 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.
• 1 kilogram of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Whole Wheat Paratha Bread has 2.6 times more Fat, more Saturated Fat, 1.5 times more Omega 6, more Sugars and more Fiber than Rice crackers.
• While 1 kg of Rice crackers contains 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 one kilogram.
• 1 kilogram of Rice crackers provide inadequate amounts of Fiber