Comparing Nutrients in 14 ounces Valencia Oranges VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Valencia Oranges	Plain Chapati Bread	Recommended Dietary Allowance
Energy	6.7% 194kcal	40.6% 1179kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	30.5% 29.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	24.2% 7.75g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	23.7% 4.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	142% 184g	130g per day for Men 19-50 years
Sugars	NA	15% 10.8g	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	NA	2.96% 2.14g	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	NA	% 0.99g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	26% 9.92g	51% 19.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	79.7% 44.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	168% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	82.4% 1.07mg	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	38.7% 155μg	60.5% 242μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	16% 159mg	37% 369mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	111% 1mg	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	4.47% 0.36mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	216% 4.97mg	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	9.64% 67.5mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	NA	388% 213μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	108% 1623mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	56.6% 6.23mg	11mg per day for Men 19-50 years
Water	9.26% 343g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Plain Chapati Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Plain Chapati Bread:

• 14 oz of Commercially Prepared Plain Chapati Bread contain 6.3 times more Vitamin B1, 5 times more Vitamin B2, 24.7 times more Vitamin B3, 2.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3

Comparing minerals per 14 ounces for Valencia Oranges vs Plain Chapati Bread:

• 14 ounces of Valencia Oranges have 2.6 times more Water than Plain Chapati Bread.
• While 14 oz of Commercially Prepared Plain Chapati Bread contain 2.3 times more Calcium, 6.8 times more Copper, 33.4 times more Iron, 6.2 times more Magnesium, 54.4 times more Manganese, 10.8 times more Phosphorus, 1.5 times more Potassium, more Sodium and 26.2 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Commercially Prepared Plain Chapati Bread contain 6.1 times more Energy, 24.8 times more Fat, 55.8 times more Saturated Fat, 8.3 times more Omega 3, 23 times more Omega 6, 3.9 times more Carbohydrate, 2 times more Fiber and 10.8 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein