Comparing Nutrients in 500 calories Frozen Whole Wheat Paratha Bread VS Carrots

Weight per 500 calories

• Frozen Whole Wheat Paratha Bread: 153g
• Carrots: 1220g

Frozen Whole Wheat Paratha Bread has 8 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Frozen Whole Wheat Paratha Bread or Carrots?

Macros Ratio

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

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	28% 8.94g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0.53% 1.53mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.6g	90% 117g	130g per day for Men 19-50 years
Sugars	8.78% 6.37g	79.7% 58g	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	0.74% 0.54g	9.25% 6.7g	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	% 0.54g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 43.8g	g per day for Men 19-50 years
Fiber	38.7% 14.7g	90% 34g	38g per day for Men 19-50 years
Protein	17.4% 9.75g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Carrots	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.97% 0.12mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.44% 0.12mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.83% 15.3μg	58% 232μg	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	80% 72mg	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	14% 2.07mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.35% 5.2μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Carrots	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	31% 2.47mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	76% 1.74mg	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	26.3% 184mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	46.2% 693mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.26mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	1.4% 51.4g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Whole Wheat Paratha Bread vs Carrots:

• Raw Carrots contain 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 Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Whole Wheat Paratha Bread vs Carrots:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 8.9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 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, 2.3 times more Zinc and 21 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Raw Carrots have similar amounts of Manganese and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 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.
• While Raw Carrots contain 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.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Raw Carrots have similar amounts of Energy and Protein per 500 kcal.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.