Comparing Nutrients in 5 ounces Frozen Whole Wheat Paratha Bread VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Navel Oranges	Recommended Dietary Allowance
Energy	16% 462kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	19.3% 18.7g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	26% 8.26g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	0.19% 0.033g	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	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	8.1% 5.9g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 6.07g	g per day for Men 19-50 years
Fiber	36% 13.6g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	16% 9g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.2% 2.6mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	8.6% 0.11mg	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	12% 48μg	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	93% 83.8mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Navel Oranges	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6.14% 0.055mg	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	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	1.8% 0.041mg	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	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	42.7% 641mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	1.3% 47.5g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Whole Wheat Paratha Bread vs Navel Oranges:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 4.3 times more Vitamin B3, 1.8 times more Vitamin B5, 9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 6 times more Vitamin A, 3.4 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 Navel Oranges have similar amounts of Vitamin B6 per 5 oz.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Whole Wheat Paratha Bread vs Navel Oranges:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 3.7 times more Copper, 12.4 times more Iron, 3.4 times more Magnesium, 36.3 times more Manganese, 5.2 times more Phosphorus, more Selenium, 452 times more Sodium and 10.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.7 times more Calcium and 2.6 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Raw Navel Oranges have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 6.7 times more Energy, 88 times more Fat, 342.7 times more Saturated Fat, 7.7 times more Omega 3, 104.7 times more Omega 6, 3.6 times more Carbohydrate, 4.4 times more Fiber and 7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2 times more Sugars and 6.4 times more Fructose than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.