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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Oranges with Peel	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	26% 8.26g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	49.4% 64.3g	130g per day for Men 19-50 years
Sugars	NA	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	16.8% 6.38g	36% 13.6g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	9.92% 99mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	3.15% 117g	1.3% 47.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Whole Wheat Paratha Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Frozen Whole Wheat Paratha Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oranges with Peel have 3 times more Vitamin B9 and more Vitamin C than Frozen Whole Wheat Paratha Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.5 times more Vitamin B2, 3.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Whole Wheat Paratha Bread provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 2.8 times more Calcium, 1.4 times more Potassium and 2.5 times more Water than Frozen Whole Wheat Paratha Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 2.6 times more Copper, 2 times more Iron, 2.6 times more Magnesium, 5.5 times more Phosphorus, 10.1 times more Selenium, 226 times more Sodium and 7.5 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 5.2 times more Energy, 44 times more Fat, 166.5 times more Saturated Fat, 4.3 times more Omega 3, 54.7 times more Omega 6, 2.9 times more Carbohydrate, 2.1 times more Fiber and 4.9 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6