Comparing Nutrients in 5 ounces Fresh Orange juice VS Plain Chapati Bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Plain Chapati Bread	15%	23%	62%

Macro Nutrients

	Fresh Orange juice	Plain Chapati Bread	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	14.5% 421kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	8.45% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	5.3% 3.86g	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	4.14% 3g	1.06% 0.77g	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	% 2.57g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 0.41g	g per day for Men 19-50 years
Fiber	0.75% 0.28g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Plain Chapati Bread	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	29.4% 0.38mg	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	10.6% 42.5μg	21.6% 86.5μg	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	78.7% 71mg	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	0.38% 0.057mg	8.3% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Plain Chapati Bread	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	39.7% 0.36mg	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	3.54% 0.28mg	53.3% 4.27mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	77% 1.77mg	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	3.44% 24mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	138% 76μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	38.6% 580mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	20.2% 2.23mg	11mg per day for Men 19-50 years
Water	3.4% 125g	1.26% 46.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Plain Chapati Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Plain Chapati Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Plain Chapati Bread:

• 5 oz of Commercially Prepared Plain Chapati Bread contain 6.1 times more Vitamin B1, 6.7 times more Vitamin B2, 17 times more Vitamin B3, 3.1 times more Vitamin B5, 6.8 times more Vitamin B6, 2 times more Vitamin B9 and 22 times more Vitamin E than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Fresh Orange juice vs Plain Chapati Bread:

• 5 ounces of Fresh Orange juice have 2.7 times more Water than Plain Chapati Bread.
• While 5 oz of Commercially Prepared Plain Chapati Bread contain 8.5 times more Calcium, 5.7 times more Copper, 15.1 times more Iron, 5.6 times more Magnesium, 89.4 times more Manganese, 10.8 times more Phosphorus, 1.3 times more Potassium, 537 times more Selenium, 409 times more Sodium and 31.4 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 3.1 times more Sugars and 3.9 times more Fructose than Plain Chapati Bread.
• While 5 oz of Commercially Prepared Plain Chapati Bread contain 6.6 times more Energy, 37.3 times more Fat, 81.4 times more Saturated Fat, 12 times more Omega 3, 34.9 times more Omega 6, 4.5 times more Carbohydrate, 24.5 times more Fiber and 16.1 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein