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

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Energy	7.66% 222kcal	46.8% 1356kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	47% 15g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	NA	1.7% 1.22g	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	NA	% 1.36g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	30% 11.3g	116% 44g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	98% 1.27mg	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	44.2% 177μg	51% 204μg	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	244% 220mg	0% 0mg	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	NA	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Whole Wheat Chapati Bread	Recommended Dietary Allowance
Calcium	18% 181mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	115% 1.04mg	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	5.1% 0.41mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	60.5% 254mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	345% 7.92mg	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	102% 717mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	219% 121μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	63.5% 7mg	11mg per day for Men 19-50 years
Water	10.6% 392g	4.34% 161g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 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.
• Both Raw Valencia Oranges and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Valencia Oranges as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Valencia Oranges have 2.4 times more Water than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• While Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 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.
• Both Raw Valencia Oranges and Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread contains 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 Raw Valencia Oranges as well as Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.