Comparing Nutrients in 500 calories Frozen Whole Wheat Paratha Bread VS Valencia Oranges

Weight per 500 calories

• Frozen Whole Wheat Paratha Bread: 153g
• Valencia Oranges: 1020g

Frozen Whole Wheat Paratha Bread has 6.7 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	28% 8.94g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	2.64% 0.45g	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	93% 121g	130g per day for Men 19-50 years
Sugars	8.78% 6.37g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	38.7% 14.7g	67% 25.5g	38g per day for Men 19-50 years
Protein	17.4% 9.75g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.97% 0.12mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.44% 0.12mg	49.5% 0.64mg	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	99% 398μg	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	550% 495mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.35% 5.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	NA	55μg per day for Men 19-50 years
Sodium	46.2% 693mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.26mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	1.4% 51.4g	24% 881g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges contain 39.9 times more Vitamin A, 5.3 times more Vitamin B1, 3.5 times more Vitamin B2, 3.6 times more Vitamin B5, 5.2 times more Vitamin B6, 25.9 times more Vitamin B9 and more Vitamin C than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Raw Valencia Oranges have similar amounts of Vitamin B3 per 500 kcal.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 2.7 times more Iron, 6.9 times more Manganese, more Sodium and 2.1 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 10.6 times more Calcium, 1.7 times more Copper, 1.8 times more Magnesium, 8.6 times more Potassium and 17.1 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Raw Valencia Oranges have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 6.6 times more Fat, 25 times more Saturated Fat and 8.2 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Omega 3, 1.7 times more Carbohydrate and 1.7 times more Fiber than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Raw Valencia Oranges have similar amounts of Energy and Protein per 500 kcal.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.