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

Macros Ratio

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

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Oranges	Recommended Dietary Allowance
Energy	22.3% 647kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	28% 4.78g	0.21% 0.036g	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	25.6% 18.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 3.47g	NA	g per day for Men 19-50 years
Fiber	50% 19g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.16% 0.12mg	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	15% 59.5μg	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	117% 106mg	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	2.4% 0.36mg	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	Oranges	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	9.92% 0.089mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	2.16% 0.05mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	1.8% 66.5g	4.65% 172g	3700g per day for Men 19-50 years

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

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 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.
• While Raw Oranges contain 5.5 times more Vitamin A, 3 times more Vitamin B9 and more Vitamin C than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 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.
• While Raw Oranges contain 1.6 times more Calcium, 1.3 times more Potassium and 2.6 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.

Comparison of macro-nutrients per 7 ounces:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 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.
• While Raw Oranges contain 2.3 times more Sugars than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.