Comparing Nutrients in 7 ounces Frozen Whole Wheat Paratha Bread VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Brazilnuts	Recommended Dietary Allowance
Energy	22.3% 647kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	100% 32g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	28% 4.78g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.2% 90g	18% 23.3g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	6.38% 4.62g	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	0.96% 0.69g	0% 0g	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	% 0.69g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.47g	% 4.62g	g per day for Men 19-50 years
Fiber	50% 19g	39% 15g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15.4% 0.2mg	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	4.96% 20μg	11% 43.7μg	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	1.54% 1.4mg	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	18% 2.68mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Brazilnuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	384% 3.46mg	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	40% 3.2mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	106% 2.43mg	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	34% 238mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	1.8% 66.5g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Paratha Bread VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Whole Wheat Paratha Bread versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Whole Wheat Paratha Bread vs Brazilnuts:

• 7 ounces of Frozen Whole Wheat Paratha Bread have 2.2 times more Vitamin B2, 6.2 times more Vitamin B3, 2.5 times more Vitamin B5 and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.6 times more Vitamin B1, 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 4.2 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin K
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Whole Wheat Paratha Bread vs Brazilnuts:

• 7 ounces of Frozen Whole Wheat Paratha Bread have 150.7 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.4 times more Calcium, 11.9 times more Copper, 1.5 times more Iron, 10.2 times more Magnesium, 6 times more Phosphorus, 4.7 times more Potassium, 270 times more Selenium and 5 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Brazilnuts contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Whole Wheat Paratha Bread have 1.9 times more Omega 3, 3.9 times more Carbohydrate, 1.8 times more Sugars and 1.3 times more Fiber than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2 times more Energy, 5.1 times more Fat, 2.8 times more Saturated Fat, 10.1 times more Omega 6 and 2.3 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.