Comparing Nutrients in 500 calories Frozen Whole Wheat Paratha Bread VS Tomatoes in Juice with Salt

Weight per 500 calories

• Frozen Whole Wheat Paratha Bread: 153g
• Tomatoes in Juice with Salt: 3125g

Frozen Whole Wheat Paratha Bread has 20.4 times more energy per 100g than Tomatoes in Juice with Salt. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Frozen Whole Wheat Paratha Bread or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	28% 8.94g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	18% 3.03g	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	83.4% 108g	130g per day for Men 19-50 years
Sugars	8.78% 6.37g	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0g	g per day for Men 19-50 years
Fiber	38.7% 14.7g	156% 59.4g	38g per day for Men 19-50 years
Protein	17.4% 9.75g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.97% 0.12mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.44% 0.12mg	267% 3.47mg	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.35% 5.2μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	92% 2.13mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	6.27% 213mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	46.2% 693mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.26mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	1.4% 51.4g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Whole Wheat Paratha Bread vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 203.8 times more Vitamin A, 106.5 times more Vitamin B1, 14.7 times more Vitamin B2, 7.9 times more Vitamin B3, 5.1 times more Vitamin B5, 28.3 times more Vitamin B6, 16.3 times more Vitamin B9, more Vitamin C, 8.9 times more Vitamin E and 15.6 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Whole Wheat Paratha Bread vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 26.9 times more Calcium, 7.3 times more Copper, 7.2 times more Iron, 5.5 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 28 times more Potassium, 2 times more Selenium, 5.2 times more Sodium, 3 times more Zinc and 57.6 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.

Comparison of macro-nutrients per 500 calories:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 2.6 times more Fat, 8.4 times more Saturated Fat and 1.2 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Carbohydrate, 12.5 times more Sugars, 76.3 times more Fructose, 4 times more Fiber and 2.5 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.