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

Weight per 300 calories

• Carrots: 732g
• Frozen Whole Wheat Paratha Bread: 92g

Frozen Commercially Prepared Whole Wheat Paratha Bread has 8 times more energy per unit of mass than Raw Carrots, which is high in comparison to other foods. Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Carrots	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	3.97% 0.063g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.32% 0.92mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	32% 41.7g	130g per day for Men 19-50 years
Sugars	48% 34.7g	5.27% 3.8g	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	5.55% 4.02g	0.44% 0.32g	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	% 4.3g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 1.6g	g per day for Men 19-50 years
Fiber	54% 20.5g	23.2% 8.83g	38g per day for Men 19-50 years
Protein	12% 6.8g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Carrots	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	679% 6110μg	0.2% 1.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	8.44% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	5.38% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	5.66% 0.074mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	2.3% 9.2μg	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	48% 43mg	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	32% 4.83mg	8.3% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	2.6% 3.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	24% 241mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	15% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	18.5% 1.5mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	42% 0.97mg	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	36.6% 256mg	15.8% 110mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	3.76% 128mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	12% 6.53μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	27.7% 416mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	17.5% 646g	0.83% 31g	3700g per day for Men 19-50 years

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

• Raw Carrots have 3319.6 times more Vitamin A, 4.8 times more Vitamin B1, 6.1 times more Vitamin B2, 4.3 times more Vitamin B3, 4.7 times more Vitamin B5, 13.7 times more Vitamin B6, 15.1 times more Vitamin B9, more Vitamin C, 3.9 times more Vitamin E and 30.9 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Raw Carrots as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Carrots have 10.5 times more Calcium, 2.5 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 2.3 times more Phosphorus, 18.3 times more Potassium, 1.2 times more Sodium, 2.3 times more Zinc and 21 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 8.9 times more Selenium than Raw Carrots.
• Both Raw Carrots and Frozen Commercially Prepared Whole Wheat Paratha Bread have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 1.7 times more Carbohydrate, 9.1 times more Sugars, 12.5 times more Fructose and 2.3 times more Fiber than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 6.9 times more Fat, 22.9 times more Saturated Fat, 4.3 times more Omega 3 and 3 times more Omega 6 than Raw Carrots.
• Both Raw Carrots and Frozen Commercially Prepared Whole Wheat Paratha Bread have similar amounts of Energy and Protein per 300 kcal.
• Both Raw Carrots as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.