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

Weight per 500 calories

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

Commercially Prepared Plain Chapati Bread has 6.3 times more energy per unit of mass than Unsweetened Canned Orange Juice, which is high in comparison to other foods. Canned Orange Juice having low energy density.

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

Vitamins

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

Minerals

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

Canned Orange Juice VS Plain Chapati Bread Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Orange Juice have 2 times more Vitamin B5, 2.5 times more Vitamin B9 and 1.4 times more Vitamin E than Plain Chapati Bread.
• While 500 kcal of Commercially Prepared Plain Chapati Bread contain 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 Unsweetened Canned Orange Juice.
• 500 calories of Plain Chapati Bread have insufficient amounts of Vitamin E

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

• 500 calories of Canned Orange Juice have 4.4 times more Potassium and 16.8 times more Water than Plain Chapati Bread.
• While 500 kcal of Commercially Prepared Plain Chapati Bread contain 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 Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Plain Chapati Bread 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 Canned Orange Juice have 1.5 times more Carbohydrate, 20.4 times more Sugars and 28.4 times more Fructose than Plain Chapati Bread.
• While 500 kcal of Commercially Prepared Plain Chapati Bread contain 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 Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Plain Chapati Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber