Comparing Nutrients in 14 ounces Plain Chapati Bread VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Plain Chapati Bread	Fresh Orange juice	Recommended Dietary Allowance
Energy	40.6% 1179kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	24.2% 7.75g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	23.7% 4.02g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	15% 10.8g	46% 33.3g	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	2.96% 2.14g	11.6% 8.4g	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	% 0.99g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 16.4g	g per day for Men 19-50 years
Fiber	51% 19.4g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	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	60.5% 242μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	220% 198mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Fresh Orange juice	Recommended Dietary Allowance
Calcium	37% 369mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	19.4% 0.17mg	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	149% 12mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	2.4% 0.056mg	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	104% 730mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	23.3% 794mg	3400mg per day for Men 19-50 years
Selenium	388% 213μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	108% 1623mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.54% 131g	9.47% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Fresh Orange juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Plain Chapati Bread versus 14 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Plain Chapati Bread vs Fresh Orange juice:

• 14 ounces of Plain Chapati Bread have 6.1 times more Vitamin B1, 6.7 times more Vitamin B2, 17 times more Vitamin B3, 3.1 times more Vitamin B5, 6.8 times more Vitamin B6, 2 times more Vitamin B9 and 22 times more Vitamin E than Fresh Orange juice.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Plain Chapati Bread vs Fresh Orange juice:

• 14 ounces of Plain Chapati Bread have 8.5 times more Calcium, 5.7 times more Copper, 15.1 times more Iron, 5.6 times more Magnesium, 89.4 times more Manganese, 10.8 times more Phosphorus, 1.3 times more Potassium, 537 times more Selenium, 409 times more Sodium and 31.4 times more Zinc than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 2.7 times more Water than Commercially Prepared Plain Chapati Bread.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plain Chapati Bread have 6.6 times more Energy, 37.3 times more Fat, 81.4 times more Saturated Fat, 12 times more Omega 3, 34.9 times more Omega 6, 4.5 times more Carbohydrate, 24.5 times more Fiber and 16.1 times more Protein than Fresh Orange juice.
• While 14 oz of Raw Orange juice contain 3.1 times more Sugars and 3.9 times more Fructose than Commercially Prepared Plain Chapati Bread.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein