Comparing Nutrients in 1 kilogram Fresh Orange juice VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Fresh Orange juice	Plain Chapati Bread	Recommended Dietary Allowance
Energy	15.5% 450kcal	102% 2970kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	77% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	61% 19.5g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	82.5% 1.32g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	59.6% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	357% 464g	130g per day for Men 19-50 years
Sugars	116% 84g	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	29.2% 21g	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	% 18g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 41.4g	% 2.9g	g per day for Men 19-50 years
Fiber	5.26% 2g	129% 49g	38g per day for Men 19-50 years
Protein	12.5% 7g	201% 113g	56g per day for Men 19-50 years

Vitamins

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

	Fresh Orange juice	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	11% 110mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	280% 2.52mg	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	25% 2mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	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	59% 2000mg	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	0.67% 10mg	273% 4090mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	24% 883g	8.9% 330g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Fresh 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 Fresh Orange juice vs Plain Chapati Bread:

• 1 kg of Commercially Prepared Plain Chapati Bread contains 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 Raw Orange juice.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E

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

• 1 kilogram of Fresh Orange juice has 2.7 times more Water than Plain Chapati Bread.
• While 1 kg of Commercially Prepared Plain Chapati Bread contains 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 Raw Orange juice.
• 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 Fresh Orange juice has 3.1 times more Sugars and 3.9 times more Fructose than Plain Chapati Bread.
• While 1 kg of Commercially Prepared Plain Chapati Bread contains 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 Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein