Comparing Nutrients in 300 calories Frozen Whole Wheat Paratha Bread VS Frozen Whole Wheat Chapati Bread

Weight per 300 calories

• Frozen Whole Wheat Paratha Bread: 92g
• Frozen Whole Wheat Chapati Bread: 100g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Frozen Whole Wheat Paratha Bread or Frozen Whole Wheat Chapati Bread?

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Frozen Whole Wheat Chapati Bread	11%	28%	61%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	9.5% 9.23g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	3.97% 0.063g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0.32% 0.92mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	5.27% 3.8g	4.05% 2.94g	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	0.44% 0.32g	0.37% 0.27g	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	% 0.32g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0.4g	g per day for Men 19-50 years
Fiber	23.2% 8.83g	25.6% 9.73g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	14% 7.88g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	0.2% 1.84μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.44% 0.1mg	37.6% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.38% 0.07mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	29% 4.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.66% 0.074mg	21.6% 0.28mg	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	2.3% 9.2μg	11.3% 45μg	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	8.3% 1.24mg	3.68% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.13μg	2.76% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	2.3% 23mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	25.5% 0.23mg	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	18.5% 1.5mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	13.4% 56mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	76.2% 1.75mg	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	15.8% 110mg	22.6% 159mg	700mg per day for Men 19-50 years
Potassium	3.76% 128mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	12% 6.53μg	48.5% 26.7μg	55μg per day for Men 19-50 years
Sodium	27.7% 416mg	20% 299mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	0.83% 31g	0.96% 35.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Whole Wheat Paratha Bread vs Frozen Whole Wheat Chapati Bread:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 2.3 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 4.5 times more Vitamin B1, 2.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5, 3.8 times more Vitamin B6 and 4.9 times more Vitamin B9 than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Frozen Whole Wheat Paratha Bread vs Frozen Whole Wheat Chapati Bread:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.4 times more Sodium than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 1.6 times more Calcium, 1.7 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 4.1 times more Selenium and 2 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.

Comparison of macro-nutrients per 300 calories:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.3 times more Fat, 1.6 times more Saturated Fat, 2.1 times more Omega 3, 3 times more Omega 6 and 1.3 times more Sugars than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 1.3 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.