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

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	22.3% 647kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	28% 4.78g	0.51% 0.087g	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% 23.6g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	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	3.4% 0.54mg	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	9.6% 0.13mg	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	19.3% 77.4μg	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	107% 96mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Valencia 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	8.16% 0.073mg	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	2.23% 0.18mg	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% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	NA	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	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.8% 66.5g	4.63% 171g	3700g per day for Men 19-50 years

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

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 6.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 6 times more Vitamin A, 3.9 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 Valencia 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 Valencia Oranges:

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 3.9 times more Copper, 17.9 times more Iron, 3.7 times more Magnesium, 45.8 times more Manganese, 7.1 times more Phosphorus, more Sodium and 13.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia 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 6.7 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, 3.8 times more Carbohydrate, 3.8 times more Fiber and 6.1 times more Protein than Raw Valencia Oranges.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.