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

Macros Ratio

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

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	22.3% 647kcal	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	14% 0.18mg	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	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	12.6% 0.11mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	NA	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	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	1.8% 66.5g	4.4% 163g	3700g per day for Men 19-50 years

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

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.5 times more Vitamin B2, 3.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 6.5 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 and Raw Oranges with Peel have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 7 oz.

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

• Frozen Commercially Prepared Whole Wheat Paratha Bread has 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 .
• While Raw Oranges with Peel contain 2.8 times more Calcium, 1.4 times more Potassium and 2.5 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 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 .
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.