Comparing Nutrients in 300 calories Frozen Whole Wheat Paratha Bread VS Stewed Canned Tomatoes

Weight per 300 calories

• Frozen Whole Wheat Paratha Bread: 92g
• Stewed Canned Tomatoes: 1154g

Frozen Whole Wheat Paratha Bread has 12.5 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.063g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	5.02% 0.85g	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	55% 71.4g	130g per day for Men 19-50 years
Sugars	5.27% 3.8g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 0.23g	g per day for Men 19-50 years
Fiber	23.2% 8.83g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.2% 1.84μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.44% 0.1mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.38% 0.07mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.66% 0.074mg	15% 0.2mg	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	14.4% 57.7μg	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	101% 91mg	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	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.13μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.3% 23mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	144% 1.3mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	29.6% 0.68mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	3.76% 128mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	12% 6.53μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	27.7% 416mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.83% 31g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Whole Wheat Paratha Bread vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 56.4 times more Vitamin A, 5.2 times more Vitamin B1, 5.8 times more Vitamin B2, 4.9 times more Vitamin B3, 3.1 times more Vitamin B5, 2.7 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin C, 7.7 times more Vitamin E and 8.9 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Whole Wheat Paratha Bread vs Stewed Canned Tomatoes:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.4 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 17.1 times more Calcium, 9.6 times more Copper, 10.4 times more Iron, 4.1 times more Magnesium, 2.1 times more Phosphorus, 18.7 times more Potassium, 6.1 times more Sodium, 2.6 times more Zinc and 34.3 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Stewed Canned Ripe Red Tomatoes have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 5.5 times more Fat, 17.9 times more Saturated Fat, 1.8 times more Omega 3 and 2.6 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.7 times more Carbohydrate, 10.6 times more Sugars, 67.3 times more Fructose, 1.3 times more Fiber and 1.8 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.