Comparing Nutrients in 300 calories Frozen Whole Wheat Paratha BreadVS Almonds

Weight per 300 calories

Frozen Whole Wheat Paratha Bread

92g

Almonds

51.8g

Almonds have 1.8 times more energy per unit of mass than Frozen Commercially Prepared Whole Wheat Paratha Bread, which is very high in comparison to other foods. Frozen Whole Wheat Paratha Bread having high energy density.

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

Macros Ratio

Protein Fat Carbs

Frozen Whole Wheat Paratha Bread

36%

56%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Frozen Whole Wheat Paratha Breadvs Almonds

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

26.7%26g

12 gvs26 g

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

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16.8%5.36g

Saturated Fat

6.16%1.97g

5.36 gvs1.97 g

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

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3.97%0.063g

Omega 3

0.097%0.002g

0.063 gvs0.002 g

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

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13%2.2g

Omega 6

37.6%6.4g

2.2 gvs6.4 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

8.6%11g

41.7 gvs11 g

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

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5.27%3.8g

Sugars

3.1%2.25g

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

3.8 gvs2.25 g

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

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0.44%0.32g

Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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%0.32g

Glucose

%0.088g

0.32 gvs0.088 g

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

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%1.6g

Sucrose

%2.05g

1.6 gvs2.05 g

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

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23.2%8.83g

Fiber

17%6.48g

8.83 gvs6.48 g

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

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10.5%5.85g

Protein

19.6%11g

5.85 gvs11 g

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

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Vitamins

Frozen Whole Wheat Paratha Breadvs Almonds

0.2%1.84μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.84 μgvs0 μg

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

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8.44%0.1mg

Vitamin B1

8.85%0.11mg

Thiamine

0.1 mgvs0.11 mg

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

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5.38%0.07mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.07 mgvs0.59 mg

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

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10.5%1.7mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs1.87 mg

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

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8.56%0.43mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.43 mgvs0.24 mg

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

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5.66%0.074mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.074 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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2.3%9.2μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

9.2 μgvs22.8 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

0%0mg

Ascorbic acid

0 mgvs0 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

88.5%13.3mg

Tocopherols and Tocotrienols

1.24 mgvs13.3 mg

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

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2.6%3.13μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.13 μgvs0 μg

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

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Minerals

Frozen Whole Wheat Paratha Breadvs Almonds

2.3%23mg

Calcium

14%139mg

23 mgvs139 mg

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

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15%0.13mg

Copper

59.4%0.53mg

0.13 mgvs0.53 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

24%1.92mg

1.5 mgvs1.92 mg

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

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8.1%34mg

Magnesium

33.3%140mg

34 mgvs140 mg

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

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42%0.97mg

Manganese

49%1.13mg

0.97 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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15.8%110mg

Phosphorus

35.6%249mg

110 mgvs249 mg

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

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3.76%128mg

Potassium

11%380mg

128 mgvs380 mg

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

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12%6.53μg

Selenium

3.86%2.12μg

6.53 μgvs2.12 μg

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

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27.7%416mg

Sodium

0.035%0.52mg

416 mgvs0.52 mg

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

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6.86%0.75mg

Zinc

14.7%1.6mg

0.75 mgvs1.6 mg

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

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0.83%31g

Water

0.062%2.3g

31 gvs2.3 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 Almonds:

Frozen Commercially Prepared Whole Wheat Paratha Bread has 1.8 times more Vitamin B5 than Almonds.
While Almonds contain 8.4 times more Vitamin B2, 2.5 times more Vitamin B9 and 10.7 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Paratha Bread.
Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Almonds have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 300 kcal.
Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

Frozen Commercially Prepared Whole Wheat Paratha Bread has 3.1 times more Selenium and 802.8 times more Sodium than Almonds.
While Almonds contain 6.1 times more Calcium, 4 times more Copper, 1.3 times more Iron, 4.1 times more Magnesium, 2.3 times more Phosphorus, 3 times more Potassium and 2.1 times more Zinc than Frozen Commercially Prepared Whole Wheat Paratha Bread.
Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Almonds have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Frozen Commercially Prepared Whole Wheat Paratha Bread has 2.7 times more Saturated Fat, 40.8 times more Omega 3, 3.7 times more Carbohydrate, 1.7 times more Sugars and 1.4 times more Fiber than Almonds.
While Almonds contain 2.1 times more Fat, 2.9 times more Omega 6 and 1.9 times more Protein than Frozen Commercially Prepared Whole Wheat Paratha Bread.
Both Frozen Commercially Prepared Whole Wheat Paratha Bread and Almonds have similar amounts of Energy per 300 kcal.
Both Frozen Commercially Prepared Whole Wheat Paratha Bread as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Frozen Whole Wheat Paratha BreadVS Refrigerated Whole Wheat Naan BreadAlmondsVS Refrigerated Whole Wheat Naan BreadFrozen Whole Wheat Paratha BreadVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Frozen Whole Wheat Paratha BreadVS Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: