Comparing Nutrients in 1 pound 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	7.35% 213kcal	46.5% 1347kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	35% 33.8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	27.7% 8.86g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	37.4% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	162% 210g	130g per day for Men 19-50 years
Sugars	55% 39.7g	17% 12.3g	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	15.2% 11g	3.38% 2.45g	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	% 10.3g	% 1.13g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 1.3g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	52.6% 2.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	94% 1.22mg	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	27.2% 109μg	69% 277μg	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	152% 137mg	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	6.05% 0.91mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	42% 422mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	127% 1.14mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	247% 5.67mg	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	11% 77mg	119% 835mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	443% 244μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	124% 1855mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	64.7% 7.12mg	11mg per day for Men 19-50 years
Water	10.8% 398g	4.05% 150g	3700g per day for Men 19-50 years

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

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

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

• 1 lb 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 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E

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

• 1 pound of Canned Orange Juice has 2.7 times more Water than Plain Chapati Bread.
• While 1 lb 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 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 3.2 times more Sugars and 4.5 times more Fructose than Plain Chapati Bread.
• While 1 lb 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 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein