Comparing Nutrients in 100 grams 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	15% 432kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	18.2% 5.83g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.2g	35% 45.4g	130g per day for Men 19-50 years
Sugars	19.5% 14g	5.72% 4.15g	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	1.08% 0.78g	0.48% 0.35g	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	% 0.24g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 12.7g	% 1.75g	g per day for Men 19-50 years
Fiber	10% 3.8g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	25% 14g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Snacks, peas, roasted, wasabi-flavored	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	6.15% 0.08mg	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	34.5% 138μg	2.5% 10μg	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	15.4% 2.3mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	42% 50.3μg	2.83% 3.4μg	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	12.3% 123mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	49.3% 0.44mg	16.2% 0.15mg	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	47.5% 3.8mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	54.5% 1.25mg	46% 1.05mg	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	38.6% 270mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	20% 300mg	30% 452mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	0.19% 6.93g	0.91% 33.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, peas, roasted, wasabi-flavored VS Frozen Whole Wheat Paratha Bread per 100 g

Compare the macro and micronutrient content in 100 g of Snacks, peas, roasted, wasabi-flavored versus 100 g of Frozen Whole Wheat Paratha Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Snacks, peas, roasted, wasabi-flavored vs Frozen Whole Wheat Paratha Bread:

• 100 grams 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Snacks, peas, roasted, wasabi-flavored vs Frozen Whole Wheat Paratha Bread:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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 100 g 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 100 grams.