Comparing Nutrients in 100 grams Frozen Whole Wheat Paratha Bread VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Paratha Bread	8%	36%	56%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Frozen Whole Wheat Paratha Bread	Crackers, multigrain	Recommended Dietary Allowance
Energy	11.2% 326kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.83g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	61.4% 10.4g	17g per day for Men 19-50 years
Cholesterol	0.34% 1mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	52% 67.6g	130g per day for Men 19-50 years
Sugars	5.72% 4.15g	16.6% 12g	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	0.48% 0.35g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 1.75g	NA	g per day for Men 19-50 years
Fiber	25.3% 9.6g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	11.4% 6.36g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Paratha Bread	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	9% 0.12mg	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	2.5% 10μg	25.8% 103μg	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	9% 1.35mg	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Paratha Bread	Crackers, multigrain	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	16.8% 0.15mg	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	20% 1.6mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	8.8% 37mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	46% 1.05mg	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	17% 120mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	47.5% 26μg	55μg per day for Men 19-50 years
Sodium	30% 452mg	59% 883mg	1500mg per day for Men 19-50 years
Zinc	7.45% 0.82mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	0.91% 33.5g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Paratha Bread VS Crackers, multigrain per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Whole Wheat Paratha Bread versus 100 g of Crackers, multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Whole Wheat Paratha Bread vs Crackers, multigrain:

• 100 g of Crackers, multigrain contain 4.7 times more Vitamin B1, 3.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 10.3 times more Vitamin B9, 1.3 times more Vitamin E and 10.6 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Whole Wheat Paratha Bread vs Crackers, multigrain:

• 100 grams of Frozen Whole Wheat Paratha Bread have 1.8 times more Calcium and 1.3 times more Magnesium than Crackers, multigrain.
• While 100 g of Crackers, multigrain contain 1.6 times more Iron, 2.4 times more Phosphorus, 3.7 times more Selenium and 2 times more Sodium than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Crackers, multigrain contain similar levels of Copper, Potassium and Zinc per 100 grams.
• 100 grams of Crackers, multigrain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Whole Wheat Paratha Bread have 1.8 times more Saturated Fat and 2.7 times more Fiber than Crackers, multigrain.
• While 100 g of Crackers, multigrain contain 1.5 times more Energy, 1.5 times more Fat, 19.7 times more Omega 3, 4.3 times more Omega 6, 1.5 times more Carbohydrate and 2.9 times more Sugars than Frozen Commercially Prepared Whole Wheat Paratha Bread.
• Both Frozen Whole Wheat Paratha Bread and Crackers, multigrain offer comparable quantities of Protein per 100 grams.