Comparing Nutrients in 1 kilogram Canned Orange Juice VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Canned Orange Juice	Plain Chapati Bread	Recommended Dietary Allowance
Energy	16.2% 470kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	77% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	61% 19.5g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	357% 464g	130g per day for Men 19-50 years
Sugars	121% 87.6g	37.5% 27g	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	33.5% 24.3g	7.45% 5.4g	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	% 22.7g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 2.9g	g per day for Men 19-50 years
Fiber	7.9% 3g	129% 49g	38g per day for Men 19-50 years
Protein	12% 6.8g	201% 113g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	458% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	424% 67.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	208% 2.7mg	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% 240μg	153% 610μg	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	334% 301mg	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	13.3% 2mg	58.7% 8.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	10% 100mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	280% 2.52mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	544% 12.5mg	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	24.3% 170mg	263% 1840mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	976% 537μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	23.7% 877g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Plain Chapati Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Plain Chapati Bread:

• 1 kg of Commercially Prepared Plain Chapati Bread contains 14.1 times more Vitamin B1, 9.5 times more Vitamin B2, 33.7 times more Vitamin B3, 3.2 times more Vitamin B5, 8.7 times more Vitamin B6, 2.5 times more Vitamin B9 and 4.4 times more Vitamin E than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E

Comparing minerals per 1 kilogram for Canned Orange Juice vs Plain Chapati Bread:

• 1 kilogram of Canned Orange Juice has 2.7 times more Water than Plain Chapati Bread.
• While 1 kg of Commercially Prepared Plain Chapati Bread contains 9.3 times more Calcium, 11.5 times more Copper, 30.1 times more Iron, 6.2 times more Magnesium, 59.6 times more Manganese, 10.8 times more Phosphorus, 1.4 times more Potassium, 537 times more Selenium, 102.3 times more Sodium and 39.3 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 3.2 times more Sugars and 4.5 times more Fructose than Plain Chapati Bread.
• While 1 kg of Commercially Prepared Plain Chapati Bread contains 6.3 times more Energy, 49.7 times more Fat, 108.5 times more Saturated Fat, 18.9 times more Omega 3, 37.5 times more Omega 6, 4.2 times more Carbohydrate, 16.3 times more Fiber and 16.5 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein