Comparing Nutrients in 14 ounces Plain Chapati Bread VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Plain Chapati Bread	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	40.6% 1179kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	18% 17.4g	97g per day for Men 19-50 years
Saturated Fat	24.2% 7.75g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	23.7% 4.02g	37.4% 6.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	137% 178g	130g per day for Men 19-50 years
Sugars	15% 10.8g	32.4% 23.5g	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	13.4% 9.7g	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	% 8.06g	g per day for Men 19-50 years
Sucrose	% 1.15g	% 0g	g per day for Men 19-50 years
Fiber	51% 19.4g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	87.7% 49g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	NA	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	59.2% 0.77mg	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	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	31.4% 0.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	5.73% 5.16mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	37% 369mg	78.6% 786mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	105% 0.95mg	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	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	399% 9.17mg	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	123% 861mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	388% 213μg	237% 131μg	55μg per day for Men 19-50 years
Sodium	108% 1623mg	126% 1893mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.85% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Rolls, hamburger or hot dog, whole wheat per 14 oz

Compare the macro and micronutrient content in 14 oz of Plain Chapati Bread versus 14 oz of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Plain Chapati Bread vs Rolls, hamburger or hot dog, whole wheat:

• 14 ounces of Plain Chapati Bread have 1.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.1 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 1.5 times more Vitamin B5 than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B2 per 14 ounces.

Comparing minerals per 14 ounces for Plain Chapati Bread vs Rolls, hamburger or hot dog, whole wheat:

• 14 ounces of Plain Chapati Bread have 1.2 times more Iron and 1.6 times more Selenium than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 2.1 times more Calcium, 1.3 times more Magnesium and 1.8 times more Manganese than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Rolls, hamburger or hot dog, whole wheat contain similar levels of Copper, Phosphorus, Potassium, Sodium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Plain Chapati Bread have 1.7 times more Fat and 2.1 times more Saturated Fat than Rolls, hamburger or hot dog, whole wheat.
• While 14 oz of Rolls, hamburger or hot dog, whole wheat contain 1.3 times more Omega 3, 1.6 times more Omega 6, 2.2 times more Sugars and 4.5 times more Fructose than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 14 ounces.