Comparing Nutrients in 300 calories Plain Chapati Bread VS Canned Orange Juice

Weight per 300 calories

• Plain Chapati Bread: 101g
• Canned Orange Juice: 638g

Plain Chapati Bread has 6.3 times more energy per 100g than Canned Orange Juice. It has high energy density when compared to other foods. Unsweetened Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Plain Chapati Bread or Canned Orange Juice?

Macros Ratio

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

Macro Nutrients

	Plain Chapati Bread	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.76% 7.53g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	54% 70.3g	130g per day for Men 19-50 years
Sugars	3.8% 2.75g	77% 56g	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	0.75% 0.55g	21.4% 15.5g	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	% 0.25g	% 14.5g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 26g	g per day for Men 19-50 years
Fiber	13% 4.95g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.85mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	15.2% 0.2mg	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	15.4% 61.6μg	38.3% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	213% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.93% 0.89mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Canned Orange Juice	Recommended Dietary Allowance
Calcium	9.4% 94mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	38% 3.04mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	5.83% 0.13mg	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	26.6% 186mg	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	99% 54.2μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	0.9% 33.3g	15% 560g	3700g per day for Men 19-50 years

Plain Chapati Bread VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Plain Chapati Bread or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Plain Chapati Bread vs Canned Orange Juice:

• 300 calories of Plain Chapati Bread have 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 5.3 times more Vitamin B3 and 1.4 times more Vitamin B6 than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 2 times more Vitamin B5, 2.5 times more Vitamin B9 and 1.4 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• 300 calories of Plain Chapati Bread have insufficient amounts of Vitamin E

Comparing minerals per 300 calories for Plain Chapati Bread vs Canned Orange Juice:

• 300 calories of Plain Chapati Bread have 1.5 times more Calcium, 1.8 times more Copper, 4.8 times more Iron, 9.4 times more Manganese, 1.7 times more Phosphorus, 85 times more Selenium, 16.2 times more Sodium and 6.2 times more Zinc than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 4.4 times more Potassium and 16.8 times more Water than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Canned Orange Juice contain similar levels of Magnesium per 300 calories.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Plain Chapati Bread have 7.9 times more Fat, 17.2 times more Saturated Fat, 3 times more Omega 3, 5.9 times more Omega 6, 2.6 times more Fiber and 2.6 times more Protein than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 1.5 times more Carbohydrate, 20.4 times more Sugars and 28.4 times more Fructose than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Canned Orange Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber