Comparing Nutrients in 1 kilogram Frozen Whole Wheat Chapati Bread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	103% 2990kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	95% 92g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	103% 33g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	18.8% 0.3g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	43% 7.3g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	355% 461g	91% 119g	130g per day for Men 19-50 years
Sugars	40.4% 29.3g	NA	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	3.72% 2.7g	NA	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	255% 97g	65.8% 25g	38g per day for Men 19-50 years
Protein	140% 78.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	375% 4.5mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	288% 46mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	48.5% 0.63mg	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	113% 450μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	539% 485mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.7% 5.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	36% 360mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	254% 2.3mg	41% 0.37mg	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	275% 22mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	760% 17.5mg	10% 0.23mg	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	226% 1580mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	484% 266μg	NA	55μg per day for Men 19-50 years
Sodium	199% 2980mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	9.58% 354g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Whole Wheat Chapati Bread vs Valencia Oranges:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 5.2 times more Vitamin B1, 4.5 times more Vitamin B2, 16.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 4.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Raw Valencia Oranges have similar amounts of Vitamin B9 per 1 kg.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Whole Wheat Chapati Bread vs Valencia Oranges:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 6.2 times more Copper, 24.4 times more Iron, 5.6 times more Magnesium, 76 times more Manganese, 9.3 times more Phosphorus, more Sodium and 25.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.4 times more Water than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread and Raw Valencia Oranges have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread has 6.1 times more Energy, 30.7 times more Fat, 94.6 times more Saturated Fat, 1.9 times more Omega 3, 16.6 times more Omega 6, 3.9 times more Carbohydrate, 3.9 times more Fiber and 7.5 times more Protein than Raw Valencia Oranges.
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.