Comparing Nutrients in 5 ounces Plain Chapati Bread VS 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	14.5% 421kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	17% 22g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	1.06% 0.77g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	28.5% 16g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.4% 0.38mg	10% 0.13mg	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	21.6% 86.5μg	10.6% 42.5μg	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	112% 101mg	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	8.3% 1.25mg	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	13% 132mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	8.98% 0.081mg	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	53.3% 4.27mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	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	37.3% 261mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	3.15% 117g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Plain Chapati Bread vs Oranges with Peel :

• Commercially Prepared Plain Chapati Bread has 5.5 times more Vitamin B1, 4 times more Vitamin B2, 13.6 times more Vitamin B3, 1.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Oranges with Peel .

Comparing minerals per 5 ounces for Plain Chapati Bread vs Oranges with Peel :

• Commercially Prepared Plain Chapati Bread has 1.3 times more Calcium, 4.4 times more Copper, 3.8 times more Iron, 4.4 times more Magnesium, 8.4 times more Phosphorus, 1.4 times more Potassium, 76.7 times more Selenium, 204.5 times more Sodium and 14.3 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.5 times more Water than Commercially Prepared Plain Chapati Bread.

Comparison of macro-nutrients per 5 ounces:

• Commercially Prepared Plain Chapati Bread has 4.7 times more Energy, 24.8 times more Fat, 55.8 times more Saturated Fat, 8.3 times more Omega 3, 23 times more Omega 6, 3 times more Carbohydrate and 8.7 times more Protein than Raw Oranges with Peel .
• Both Commercially Prepared Plain Chapati Bread and Raw Oranges with Peel have similar amounts of Fiber per 5 oz.
• Both Commercially Prepared Plain Chapati Bread as well as Raw Oranges with Peel have insufficient amounts of Glucose and Sucrose in 5 oz.