Comparing Nutrients in 7 ounces Frozen Whole Wheat Paratha Bread VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Baked Potato Flesh	Recommended Dietary Allowance
Energy	22.3% 647kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	28% 4.78g	0.37% 0.064g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	4.65% 3.37g	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	7.83% 2.98g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Baked Potato Flesh	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	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	46% 0.6mg	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	4.47% 18μg	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	28.2% 25.4mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	47.4% 0.43mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	14% 0.32mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	59.8% 897mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	1.8% 66.5g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Paratha Bread VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Whole Wheat Paratha Bread versus 7 oz of Baked Potato Flesh 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 Baked Potato Flesh:

• 7 ounces of Frozen Whole Wheat Paratha Bread have 3.6 times more Vitamin B2, 1.3 times more Vitamin B3, 33.8 times more Vitamin E and 11.3 times more Vitamin K than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 3.8 times more Vitamin B6 and more Vitamin C than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Baked Potato Flesh provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Whole Wheat Paratha Bread vs Baked Potato Flesh:

• 7 ounces of Frozen Whole Wheat Paratha Bread have 5 times more Calcium, 4.6 times more Iron, 1.5 times more Magnesium, 6.5 times more Manganese, 2.4 times more Phosphorus, 23.7 times more Selenium, 90.4 times more Sodium and 2.8 times more Zinc than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 1.5 times more Copper, 2.8 times more Potassium and 2.3 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Whole Wheat Paratha Bread have 3.5 times more Energy, 132 times more Fat, 224.1 times more Saturated Fat, 6.9 times more Omega 3, 75.2 times more Omega 6, 2.1 times more Carbohydrate, 2.4 times more Sugars, 6.4 times more Fiber and 3.2 times more Protein than Baked Potato Flesh.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6