Comparing Nutrients in 1 kilogram Crackers, multigrain VS Frozen Whole Wheat Paratha Bread

Macros Ratio

	Protein	Fat	Carbs
Crackers, multigrain	6%	38%	56%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Crackers, multigrain	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	166% 4820kcal	112% 3260kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	136% 132g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	182% 58.3g	32g per day for Men 19-50 years
Omega 3	851% 13.6g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	614% 104g	142% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	520% 676g	349% 454g	130g per day for Men 19-50 years
Sugars	166% 120g	57.2% 41.5g	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	NA	4.83% 3.5g	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	NA	% 3.5g	g per day for Men 19-50 years
Sucrose	NA	% 17.5g	g per day for Men 19-50 years
Fiber	92% 35g	253% 96g	38g per day for Men 19-50 years
Protein	127% 71g	114% 63.6g	56g per day for Men 19-50 years

Vitamins

	Crackers, multigrain	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	433% 5.2mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	93% 4.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	61.5% 0.8mg	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	258% 1030μg	25% 100μg	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	117% 17.5mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	300% 360μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, multigrain	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	14% 140mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	162% 1.46mg	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	324% 26mg	201% 16mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	NA	458% 10.5mg	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	417% 2920mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	50.3% 1710mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	475% 261μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	589% 8830mg	301% 4520mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	74.5% 8.2mg	11mg per day for Men 19-50 years
Water	0.68% 25g	9.05% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, multigrain VS Frozen Whole Wheat Paratha Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Crackers, multigrain vs Frozen Whole Wheat Paratha Bread:

• 1 kilogram of Crackers, multigrain has 4.7 times more Vitamin B1, 3.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 10.3 times more Vitamin B9, 1.3 times more Vitamin E and 10.6 times more Vitamin K than Frozen Whole Wheat Paratha Bread.
• Both Crackers, multigrain as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Crackers, multigrain vs Frozen Whole Wheat Paratha Bread:

• 1 kilogram of Crackers, multigrain has 1.6 times more Iron, 2.4 times more Phosphorus, 1.2 times more Potassium, 3.7 times more Selenium and 2 times more Sodium than Frozen Whole Wheat Paratha Bread.
• While 1 kg of Frozen Commercially Prepared Whole Wheat Paratha Bread contains 1.8 times more Calcium and 1.3 times more Magnesium than Crackers, multigrain.
• Both Crackers, multigrain and Frozen Whole Wheat Paratha Bread contain similar levels of Copper and Zinc per one kilogram.
• 1 kilogram of Crackers, multigrain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Crackers, multigrain has 1.5 times more Energy, 1.5 times more Fat, 19.7 times more Omega 3, 4.3 times more Omega 6, 1.5 times more Carbohydrate and 2.9 times more Sugars than Frozen Whole Wheat Paratha Bread.
• While 1 kg of Frozen Commercially Prepared Whole Wheat Paratha Bread contains 1.8 times more Saturated Fat and 2.7 times more Fiber than Crackers, multigrain.
• Both Crackers, multigrain and Frozen Whole Wheat Paratha Bread offer comparable quantities of Protein per one kilogram.