Comparing Nutrients in 300 calories Frozen Whole Wheat Paratha BreadVS Broccoli

Weight per 300 calories

Frozen Whole Wheat Paratha Bread

92g

Broccoli

882g

Frozen Whole Wheat Paratha Bread has 9.6 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 300 calories - Frozen Whole Wheat Paratha Bread or Broccoli?

Macros Ratio

Protein Fat Carbs

Frozen Whole Wheat Paratha Bread

36%

56%

Broccoli

27%

65%

300 kcal ▼

Macro Nutrients

Frozen Whole Wheat Paratha Breadvs Broccoli

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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12.5%12g

Fat

3.37%3.26g

12 gvs3.26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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16.8%5.36g

Saturated Fat

3.14%1g

5.36 gvs1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.97%0.063g

Omega 3

34.7%0.56g

0.063 gvs0.56 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.2g

Omega 6

2.54%0.43g

2.2 gvs0.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0.32%0.92mg

Cholesterol

0%0mg

0.92 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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32%41.7g

Carbohydrate

45%58.6g

41.7 gvs58.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.27%3.8g

Sugars

20.7%15g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.8 gvs15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.44%0.32g

Fructose

8.28%6g

≤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]

0.32 gvs6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.32g

Glucose

%4.32g

0.32 gvs4.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.6g

Sucrose

%0.88g

1.6 gvs0.88 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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23.2%8.83g

Fiber

60.4%23g

8.83 gvs23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.85g

Protein

44.4%25g

5.85 gvs25 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Frozen Whole Wheat Paratha Breadvs Broccoli

0.2%1.84μg

Vitamin A

30.4%274μg

RAE, retinol activity equivalents

1.84 μgvs274 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.44%0.1mg

Vitamin B1

52.2%0.63mg

Thiamine

0.1 mgvs0.63 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.38%0.07mg

Vitamin B2

79.4%1.03mg

Riboflavin

0.07 mgvs1.03 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.5%1.7mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs5.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.56%0.43mg

Vitamin B5

101%5.06mg

Pantothenic acid

0.43 mgvs5.06 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.66%0.074mg

Vitamin B6

119%1.54mg

Pyridoxine

0.074 mgvs1.54 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.3%9.2μg

Vitamin B9

139%556μg

Folates and Folic Acid

9.2 μgvs556 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

875%787mg

Ascorbic acid

0 mgvs787 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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8.3%1.24mg

Vitamin E

46%6.9mg

Tocopherols and Tocotrienols

1.24 mgvs6.9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.6%3.13μg

Vitamin K

747%896μg

Phytomenadione or phylloquinone

3.13 μgvs896 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Frozen Whole Wheat Paratha Breadvs Broccoli

2.3%23mg

Calcium

41.5%415mg

23 mgvs415 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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15%0.13mg

Copper

48%0.43mg

0.13 mgvs0.43 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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18.5%1.5mg

Iron

80.5%6.44mg

1.5 mgvs6.44 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.1%34mg

Magnesium

44%185mg

34 mgvs185 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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42%0.97mg

Manganese

80.6%1.85mg

0.97 mgvs1.85 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15.8%110mg

Phosphorus

83%582mg

110 mgvs582 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.76%128mg

Potassium

82%2788mg

128 mgvs2788 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12%6.53μg

Selenium

40%22μg

6.53 μgvs22 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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27.7%416mg

Sodium

19.4%291mg

416 mgvs291 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.86%0.75mg

Zinc

33%3.6mg

0.75 mgvs3.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.83%31g

Water

21.3%788g

31 gvs788 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Frozen Whole Wheat Paratha Bread vs Broccoli:

Raw Broccoli contains 148.6 times more Vitamin A, 6.2 times more Vitamin B1, 14.8 times more Vitamin B2, 3.3 times more Vitamin B3, 11.8 times more Vitamin B5, 21 times more Vitamin B6, 60.4 times more Vitamin B9, more Vitamin C, 5.5 times more Vitamin E and 286.5 times more Vitamin K than Frozen Commercially Prepared Whole Wheat Paratha Bread.
Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen Whole Wheat Paratha Bread vs Broccoli:

Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.4 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 18 times more Calcium, 3.2 times more Copper, 4.3 times more Iron, 5.4 times more Magnesium, 1.9 times more Manganese, 5.3 times more Phosphorus, 21.8 times more Potassium, 3.4 times more Selenium, 4.8 times more Zinc and 25.6 times more Water than Frozen Commercially Prepared Whole Wheat Paratha Bread.

Comparison of macro-nutrients per 300 calories:

Frozen Commercially Prepared Whole Wheat Paratha Bread has 3.7 times more Fat, 5.3 times more Saturated Fat and 5.1 times more Omega 6 than Raw Broccoli.
While Raw Broccoli contains 8.8 times more Omega 3, 1.4 times more Carbohydrate, 3.9 times more Sugars, 18.6 times more Fructose, 2.6 times more Fiber and 4.3 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Raw Broccoli have similar amounts of Energy per 300 kcal.
Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Whole Wheat Paratha BreadVS Refrigerated Whole Wheat Naan BreadBroccoliVS Refrigerated Whole Wheat Naan BreadFrozen Whole Wheat Paratha BreadVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 300 calories Frozen Whole Wheat Paratha BreadVS Broccoli

Weight per 300 calories

Which food has more nutrients per 300 calories - Frozen Whole Wheat Paratha Bread or Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: