Comparing Nutrients in 500 calories Frozen Whole Wheat Paratha Bread VS Fresh Orange juice

Weight per 500 calories

• Frozen Whole Wheat Paratha Bread: 153g
• Fresh Orange juice: 1111g

Frozen Whole Wheat Paratha Bread has 7.2 times more energy per 100g than Fresh Orange juice. It has high energy density when compared to other foods. Raw Orange juice having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Whole Wheat Paratha Bread or Fresh Orange juice?

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Fresh Orange juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	28% 8.94g	0.83% 0.27g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	7.64% 0.12g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	1.9% 0.32g	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	89% 116g	130g per day for Men 19-50 years
Sugars	8.78% 6.37g	129% 93g	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	32.5% 23.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 46g	g per day for Men 19-50 years
Fiber	38.7% 14.7g	5.85% 2.22g	38g per day for Men 19-50 years
Protein	17.4% 9.75g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.97% 0.12mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	27.8% 4.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.44% 0.12mg	34% 0.44mg	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	3.83% 15.3μg	83.3% 333μg	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	617% 556mg	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	2.96% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.35% 5.2μg	0.93% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	54.3% 0.49mg	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	31% 2.47mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	6.76% 0.16mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	65.4% 2222mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	46.2% 693mg	0.74% 11mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.26mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.4% 51.4g	26.5% 981g	3700g per day for Men 19-50 years

Frozen Whole Wheat Paratha Bread VS Fresh Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Whole Wheat Paratha Bread or Fresh Orange juice?

Lets compare vitamin content per 500 calories of Frozen Whole Wheat Paratha Bread vs Fresh Orange juice:

• 500 calories of Frozen Whole Wheat Paratha Bread have 4.7 times more Vitamin E than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 36.2 times more Vitamin A, 5.9 times more Vitamin B1, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 3.6 times more Vitamin B6, 21.7 times more Vitamin B9 and more Vitamin C than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• 500 calories of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B6, Vitamin B9 and Vitamin C
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Orange juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Frozen Whole Wheat Paratha Bread vs Fresh Orange juice:

• 500 calories of Frozen Whole Wheat Paratha Bread have 10.4 times more Manganese, 9.8 times more Selenium, 62.4 times more Sodium and 2.3 times more Zinc than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 3.2 times more Calcium, 2.2 times more Copper, 2.2 times more Magnesium, 10.4 times more Potassium and 19.1 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Fresh Orange juice contain similar levels of Iron and Phosphorus per 500 calories.
• 500 calories of Frozen Whole Wheat Paratha Bread lack sufficient amounts of Calcium and Potassium
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Whole Wheat Paratha Bread have 9.1 times more Fat, 33.5 times more Saturated Fat, 11.5 times more Omega 6, 6.6 times more Fiber and 1.3 times more Protein than Fresh Orange juice.
• While 500 kcal of Raw Orange juice contain 1.7 times more Carbohydrate, 14.7 times more Sugars and 43.9 times more Fructose than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Fresh Orange juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 6 and Fiber
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Orange juice provide inadequate amounts of Omega 3 in 500 calories.