Comparing Nutrients in 1 kilogram 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	102% 2970kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	77% 74.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	61% 19.5g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	357% 464g	80% 104g	130g per day for Men 19-50 years
Sugars	37.5% 27g	116% 84g	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	7.45% 5.4g	29.2% 21g	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	% 2.5g	% 18g	g per day for Men 19-50 years
Sucrose	% 2.9g	% 41.4g	g per day for Men 19-50 years
Fiber	129% 49g	5.26% 2g	38g per day for Men 19-50 years
Protein	201% 113g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	NA	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	458% 5.5mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	424% 67.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	30.8% 0.4mg	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	153% 610μg	75% 300μg	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	556% 500mg	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	58.7% 8.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Fresh Orange juice	Recommended Dietary Allowance
Calcium	93% 930mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	49% 0.44mg	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	376% 30mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	544% 12.5mg	6.1% 0.14mg	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	263% 1840mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	976% 537μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	273% 4090mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	8.9% 330g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Plain Chapati Bread versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plain Chapati Bread vs Fresh Orange juice:

• 1 kilogram of Plain Chapati Bread has 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.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Plain Chapati Bread vs Fresh Orange juice:

• 1 kilogram of Plain Chapati Bread has 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 1 kg of Raw Orange juice contains 2.7 times more Water than Commercially Prepared Plain Chapati Bread.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plain Chapati Bread has 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 1 kg of Raw Orange juice contains 3.1 times more Sugars and 3.9 times more Fructose than Commercially Prepared Plain Chapati Bread.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein