Comparing Nutrients in 500 calories Plain Chapati Bread VS Canned Orange Juice

Weight per 500 calories

• Plain Chapati Bread: 168g
• Canned Orange Juice: 1064g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	90% 117g	130g per day for Men 19-50 years
Sugars	6.3% 4.58g	129% 93g	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	1.25% 0.91g	35.7% 26g	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	% 0.42g	% 24g	g per day for Men 19-50 years
Sucrose	% 0.49g	% 43g	g per day for Men 19-50 years
Fiber	21.7% 8.25g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	34% 19g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.3% 11.4mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	25.4% 0.33mg	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	25.7% 103μg	64% 255μg	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	356% 320mg	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	9.88% 1.5mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Canned Orange Juice	Recommended Dietary Allowance
Calcium	15.7% 157mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.32% 333μg	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	63.3% 5.07mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	9.7% 0.22mg	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	44.3% 310mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	1.5% 55.6g	25.2% 933g	3700g per day for Men 19-50 years

Plain Chapati Bread VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Plain Chapati Bread or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Plain Chapati Bread vs Canned Orange Juice:

• 500 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 500 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.
• 500 calories of Plain Chapati Bread have insufficient amounts of Vitamin E

Comparing minerals per 500 calories for Plain Chapati Bread vs Canned Orange Juice:

• 500 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 500 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 500 calories.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber