Comparing Nutrients in 5 ounces Snacks, peas, roasted, wasabi-flavored VS Frozen Whole Wheat Paratha Bread

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	21% 612kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	20.6% 20g	19.3% 18.7g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	26% 8.26g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	15% 2.58g	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	68% 88g	49.4% 64.3g	130g per day for Men 19-50 years
Sugars	27.6% 20g	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	1.53% 1.1g	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	% 0.34g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 18g	% 2.5g	g per day for Men 19-50 years
Fiber	14% 5.4g	36% 13.6g	38g per day for Men 19-50 years
Protein	35.7% 20g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.2% 0.45mg	8.3% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	16.2% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.8% 0.78mg	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	49% 196μg	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	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	22% 3.27mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.4% 71.3μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	17.4% 174mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	67.3% 5.4mg	28.5% 2.3mg	8mg per day for Men 19-50 years
Magnesium	34.4% 145mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	77.3% 1.78mg	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	54.7% 383mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	30.5% 1038mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	18.3% 10μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	42.7% 641mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	0.27% 9.82g	1.3% 47.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Frozen Whole Wheat Paratha Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, peas, roasted, wasabi-flavored 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 Snacks, peas, roasted, wasabi-flavored vs Frozen Whole Wheat Paratha Bread:

• 5 ounces of Snacks, peas, roasted, wasabi-flavored have 38.5 times more Vitamin A, 5.6 times more Vitamin B1, 4.1 times more Vitamin B2, 2.8 times more Vitamin B3, 6.9 times more Vitamin B6, 13.8 times more Vitamin B9, 1.7 times more Vitamin E and 14.8 times more Vitamin K than Frozen Whole Wheat Paratha Bread.
• Both Snacks, peas, roasted, wasabi-flavored and Frozen Whole Wheat Paratha Bread provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin A
• Both Snacks, peas, roasted, wasabi-flavored as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, peas, roasted, wasabi-flavored vs Frozen Whole Wheat Paratha Bread:

• 5 ounces of Snacks, peas, roasted, wasabi-flavored have 4.9 times more Calcium, 3 times more Copper, 2.4 times more Iron, 2.8 times more Magnesium, 2.3 times more Phosphorus, 5.3 times more Potassium and 4 times more Zinc than Frozen Whole Wheat Paratha Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.5 times more Sodium than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Frozen Whole Wheat Paratha Bread contain similar levels of Manganese and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, peas, roasted, wasabi-flavored have 1.3 times more Energy, 1.9 times more Omega 3, 1.4 times more Carbohydrate, 3.4 times more Sugars and 2.2 times more Protein than Frozen Whole Wheat Paratha Bread.
• While 5 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.3 times more Omega 6 and 2.5 times more Fiber than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Frozen Whole Wheat Paratha Bread offer comparable quantities of Fat and Saturated Fat per five ounces.