Comparing Nutrients in 5 ounces Frozen Whole Wheat Paratha Bread VS Cookie, with peanut butter filling, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Cookie, with peanut butter filling, chocolate-coated	6%	57%	37%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Energy	16% 462kcal	27.5% 797kcal	2900kcal per day for Men 19-50 years
Fat	19.3% 18.7g	51.6% 50g	97g per day for Men 19-50 years
Saturated Fat	26% 8.26g	85% 27.2g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	21.4% 0.34g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	50.5% 8.6g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64.3g	57.7% 75g	130g per day for Men 19-50 years
Sugars	8.1% 5.9g	60.4% 43.8g	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	0.68% 0.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	36% 13.6g	13% 4.96g	38g per day for Men 19-50 years
Protein	16% 9g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.2% 2.6mg	40% 6.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	13.7% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	11% 0.14mg	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	3.54% 14μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	12.8% 1.9mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	5.55% 6.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Cookie, with peanut butter filling, chocolate-coated	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	92% 0.83mg	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	28.5% 2.3mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	42% 0.97mg	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	24.3% 170mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	42.7% 641mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	1.3% 47.5g	0.069% 2.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Whole Wheat Paratha Bread vs Cookie, with peanut butter filling, chocolate-coated:

• Cookie, with peanut butter filling, chocolate-coated contains 1.3 times more Vitamin B1, 2.5 times more Vitamin B3, 1.3 times more Vitamin B6, 6.3 times more Vitamin B9, 3.2 times more Vitamin E and 1.4 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Vitamin B2 and Vitamin B5 per 5 oz.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Whole Wheat Paratha Bread vs Cookie, with peanut butter filling, chocolate-coated:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 2.2 times more Magnesium, 1.5 times more Manganese, 3.2 times more Phosphorus, 1.2 times more Sodium and 4.1 times more Zinc than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.4 times more Calcium, 4 times more Copper, 1.3 times more Iron and 1.6 times more Potassium than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 2.7 times more Fiber than Cookie, with peanut butter filling, chocolate-coated.
• While Cookie, with peanut butter filling, chocolate-coated contains 1.7 times more Energy, 2.7 times more Fat, 3.3 times more Saturated Fat, 3.5 times more Omega 3, 2.5 times more Omega 6, 7.4 times more Sugars and 1.3 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Cookie, with peanut butter filling, chocolate-coated have similar amounts of Carbohydrate per 5 oz.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Cookie, with peanut butter filling, chocolate-coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.