Comparing Nutrients in 7 ounces Snacks, peas, roasted, wasabi-flavored VS Frozen Whole Wheat Paratha Bread

Macros Ratio

	Protein	Fat	Carbs
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Snacks, peas, roasted, wasabi-flavored	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	29.6% 857kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	16.2% 0.26g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	21.2% 3.6g	28% 4.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	69.2% 90g	130g per day for Men 19-50 years
Sugars	38.6% 28g	11.4% 8.24g	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	2.14% 1.55g	0.96% 0.69g	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	% 0.48g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 25.2g	% 3.47g	g per day for Men 19-50 years
Fiber	20% 7.54g	50% 19g	38g per day for Men 19-50 years
Protein	50% 28g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.2mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.62mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.8% 10mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	12.2% 0.16mg	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	68.5% 274μg	4.96% 20μg	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	0% 0mg	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	30.6% 4.6mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83% 100μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, peas, roasted, wasabi-flavored	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	24.4% 244mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	94% 7.54mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	91% 2.1mg	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	76.5% 536mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	8.1% 276mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	39.7% 595mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	1.8% 66.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Frozen Whole Wheat Paratha Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, peas, roasted, wasabi-flavored versus 7 oz of Frozen Whole Wheat Paratha Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, peas, roasted, wasabi-flavored vs Frozen Whole Wheat Paratha Bread:

• 7 ounces of Snacks, peas, roasted, wasabi-flavored have 38.5 times more Vitamin A, 5.6 times more Vitamin B1, 4.1 times more Vitamin B2, 2.8 times more Vitamin B3, 6.9 times more Vitamin B6, 13.8 times more Vitamin B9, 1.7 times more Vitamin E and 14.8 times more Vitamin K than Frozen Whole Wheat Paratha Bread.
• Both Snacks, peas, roasted, wasabi-flavored and Frozen Whole Wheat Paratha Bread provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin A
• Both Snacks, peas, roasted, wasabi-flavored as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Snacks, peas, roasted, wasabi-flavored vs Frozen Whole Wheat Paratha Bread:

• 7 ounces of Snacks, peas, roasted, wasabi-flavored have 4.9 times more Calcium, 3 times more Copper, 2.4 times more Iron, 2.8 times more Magnesium, 2.3 times more Phosphorus, 5.3 times more Potassium and 4 times more Zinc than Frozen Whole Wheat Paratha Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.5 times more Sodium than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Frozen Whole Wheat Paratha Bread contain similar levels of Manganese and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, peas, roasted, wasabi-flavored have 1.3 times more Energy, 1.9 times more Omega 3, 1.4 times more Carbohydrate, 3.4 times more Sugars and 2.2 times more Protein than Frozen Whole Wheat Paratha Bread.
• While 7 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.3 times more Omega 6 and 2.5 times more Fiber than Snacks, peas, roasted, wasabi-flavored.
• Both Snacks, peas, roasted, wasabi-flavored and Frozen Whole Wheat Paratha Bread offer comparable quantities of Fat and Saturated Fat per seven ounces.