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

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Potato Skin	17%	1%	82%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Potato Skin	Recommended Dietary Allowance
Energy	22.3% 647kcal	3.97% 115kcal	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	19% 24.7g	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	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	Potato Skin	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	8.1% 276mg	24% 820mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	1.8% 66.5g	4.47% 165g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Whole Wheat Paratha Bread have 5.2 times more Vitamin B1, 2 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.5 times more Vitamin B5 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• 7 ounces of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Potato Skin 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 Potato Skin:

• 7 ounces of Frozen Whole Wheat Paratha Bread have 1.6 times more Magnesium, 1.8 times more Manganese, 3.2 times more Phosphorus, 23.7 times more Selenium, 45.2 times more Sodium and 2.3 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.9 times more Copper, 2 times more Iron, 3 times more Potassium and 2.5 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Potato Skin contain similar levels of Calcium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Whole Wheat Paratha Bread have 5.6 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, 3.6 times more Carbohydrate, 3.8 times more Fiber and 2.5 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6