Comparing Nutrients in 5 ounces Frozen Whole Wheat Chapati Bread VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	14.6% 424kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	2.66% 0.043g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	6.08% 1.03g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	17% 22g	130g per day for Men 19-50 years
Sugars	5.73% 4.15g	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	0.53% 0.38g	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	% 0.43g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	36% 13.7g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	20% 11g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.53mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	16% 63.8μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	112% 101mg	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	5.2% 0.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.1% 51mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	39% 3.1mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	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	32% 224mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	68.6% 37.7μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	1.36% 50.2g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Chapati Bread VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Whole Wheat Chapati Bread versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Whole Wheat Chapati Bread vs Oranges with Peel :

• 5 ounces of Frozen Whole Wheat Chapati Bread have 4.5 times more Vitamin B1, 3.6 times more Vitamin B2, 9.2 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain more Vitamin C than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• 5 ounces of Frozen Whole Wheat Chapati Bread have insufficient amounts of Vitamin C
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Frozen Whole Wheat Chapati Bread vs Oranges with Peel :

• 5 ounces of Frozen Whole Wheat Chapati Bread have 4 times more Copper, 2.8 times more Iron, 4 times more Magnesium, 7.2 times more Phosphorus, 38 times more Selenium, 149 times more Sodium and 14 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.9 times more Calcium and 2.3 times more Water than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Whole Wheat Chapati Bread and Oranges with Peel contain similar levels of Potassium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Whole Wheat Chapati Bread have 4.7 times more Energy, 30.7 times more Fat, 94.6 times more Saturated Fat, 16.6 times more Omega 6, 3 times more Carbohydrate, 2.2 times more Fiber and 6 times more Protein than Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in five ounces.