Comparing Nutrients in 300 calories Plain Chapati Bread VS Oranges with Peel

Weight per 300 calories

• Plain Chapati Bread: 101g
• Oranges with Peel: 476g

Plain Chapati Bread has 4.7 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 300 calories - Plain Chapati Bread or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Plain Chapati Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.76% 7.53g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	56.8% 74g	130g per day for Men 19-50 years
Sugars	3.8% 2.75g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	13% 4.95g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.85mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	34% 0.44mg	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	35.7% 143μg	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	376% 338mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.93% 0.89mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	9.4% 94mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	30% 0.27mg	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	38% 3.04mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	NA	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% 105mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	99% 54.2μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.9% 33.3g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Plain Chapati Bread vs Oranges with Peel :

• Commercially Prepared Plain Chapati Bread has 2.9 times more Vitamin B3 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Raw Oranges with Peel have similar amounts of Vitamin B1 and Vitamin B2 per 300 kcal.

Comparing minerals per 300 calories for Plain Chapati Bread vs Oranges with Peel :

• Commercially Prepared Plain Chapati Bread has 1.8 times more Phosphorus, 16.3 times more Selenium, 43.4 times more Sodium and 3 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 3.5 times more Calcium, 1.3 times more Iron, 3.5 times more Potassium and 11.8 times more Water than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Raw Oranges with Peel have similar amounts of Copper and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Commercially Prepared Plain Chapati Bread has 5.3 times more Fat, 11.8 times more Saturated Fat, 1.8 times more Omega 3, 4.9 times more Omega 6 and 1.8 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.6 times more Carbohydrate and 4.3 times more Fiber than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Raw Oranges with Peel have similar amounts of Energy per 300 kcal.
• Both Commercially Prepared Plain Chapati Bread as well as Raw Oranges with Peel have insufficient amounts of Glucose and Sucrose in 300 kcal.