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

Macros Ratio

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

Macro Nutrients

	Oranges	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	26% 8.26g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.49% 1.4mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	49.4% 64.3g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	8.1% 5.9g	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	NA	0.68% 0.5g	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.5g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Oranges	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	8.72% 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	10.6% 42.5μg	3.54% 14μg	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	83.8% 75.4mg	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	1.7% 0.26mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	23% 0.21mg	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	1.77% 0.14mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	65% 1.5mg	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	2.83% 20mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	3.32% 123g	1.3% 47.5g	3700g per day for Men 19-50 years

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

• Raw Oranges have 5.5 times more Vitamin A, 3 times more Vitamin B9 and more Vitamin C than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 6.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 7.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Oranges have 1.6 times more Calcium, 1.3 times more Potassium and 2.6 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 3.2 times more Copper, 16.1 times more Iron, 3.7 times more Magnesium, 42.2 times more Manganese, 8.6 times more Phosphorus, 14.2 times more Selenium, more Sodium and 11.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 2.3 times more Sugars than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• While Frozen Commercially Prepared Whole Wheat Paratha Bread contains 6.9 times more Energy, 110 times more Fat, 388.4 times more Saturated Fat, 9.9 times more Omega 3, 133.7 times more Omega 6, 3.9 times more Carbohydrate, 4 times more Fiber and 6.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.