Comparing Nutrients in 5 ounces Plain Chapati Bread VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Plain Chapati Bread	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	14.5% 421kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	4.08% 1.3g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	15.3% 0.25g	1.6g per day for Men 19-50 years
Omega 6	8.45% 1.44g	13.3% 2.27g	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	49% 63.7g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	11.6% 8.4g	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	4.77% 3.46g	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	% 2.88g	g per day for Men 19-50 years
Sucrose	% 0.41g	% 0g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	28.5% 16g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	NA	5.2% 46.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	20.4% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.4% 0.38mg	21% 0.27mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	11.2% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	2.05% 1.84mg	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	8.3% 1.25mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	13% 132mg	28% 281mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	37.6% 0.34mg	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	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	142% 3.27mg	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	44% 308mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	138% 76μg	84.8% 46.6μg	55μg per day for Men 19-50 years
Sodium	38.6% 580mg	45% 676mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.23mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	1.26% 46.8g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Chapati Bread VS Rolls, hamburger or hot dog, whole wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Plain Chapati Bread versus 5 oz of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Plain Chapati Bread vs Rolls, hamburger or hot dog, whole wheat:

• 5 ounces of Plain Chapati Bread have 1.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 2.1 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• While 5 oz of Rolls, hamburger or hot dog, whole wheat contain 1.5 times more Vitamin B5 than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B2 per five ounces.

Comparing minerals per 5 ounces for Plain Chapati Bread vs Rolls, hamburger or hot dog, whole wheat:

• 5 ounces of Plain Chapati Bread have 1.2 times more Iron and 1.6 times more Selenium than Rolls, hamburger or hot dog, whole wheat.
• While 5 oz of Rolls, hamburger or hot dog, whole wheat contain 2.1 times more Calcium, 1.3 times more Magnesium and 1.8 times more Manganese than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Rolls, hamburger or hot dog, whole wheat contain similar levels of Copper, Phosphorus, Potassium, Sodium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plain Chapati Bread have 1.7 times more Fat and 2.1 times more Saturated Fat than Rolls, hamburger or hot dog, whole wheat.
• While 5 oz of Rolls, hamburger or hot dog, whole wheat contain 1.3 times more Omega 3, 1.6 times more Omega 6, 2.2 times more Sugars and 4.5 times more Fructose than Commercially Prepared Plain Chapati Bread.
• Both Plain Chapati Bread and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.