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

Weight per 500 calories

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

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

Vitamins

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

Minerals

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

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Carrots as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.