Comparing Nutrients in 100 grams Plain Chapati Bread VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Plain Chapati Bread	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	10.2% 297kcal	9.28% 269kcal	2900kcal per day for Men 19-50 years
Fat	7.7% 7.45g	3.72% 3.6g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	2.33% 0.75g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	9.46% 1.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	3.75% 2.72g	9.5% 6.9g	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	0.74% 0.54g	4.12% 3g	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	% 0.25g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 0g	g per day for Men 19-50 years
Fiber	13% 4.9g	11% 4.2g	38g per day for Men 19-50 years
Protein	20% 11.3g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	NA	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.4% 6.8mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	9.77% 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	15.3% 61μg	21% 84μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	7.9% 0.19μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	1.44% 1.3mg	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	5.87% 0.88mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	9.3% 93mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	18.3% 0.17mg	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	37.6% 3mg	36.5% 2.92mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	54.4% 1.25mg	53.6% 1.23mg	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	26.3% 184mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	98% 53.7μg	48.5% 26.7μg	55μg per day for Men 19-50 years
Sodium	27.3% 409mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	0.89% 33g	0.95% 35.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Plain Chapati Bread vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Commercially Prepared Plain Chapati Bread has 1.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 2.2 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.5 times more Vitamin B2 and 1.4 times more Vitamin B9 than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin B1 and Vitamin B5 per 100 g.

Comparing minerals per 100 grams for Plain Chapati Bread vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Commercially Prepared Plain Chapati Bread has 1.5 times more Copper, 1.3 times more Magnesium, 1.5 times more Potassium, 2 times more Selenium and 1.3 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 2.1 times more Calcium than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Iron, Manganese, Phosphorus and Sodium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Commercially Prepared Plain Chapati Bread has 2.1 times more Fat and 2.6 times more Saturated Fat than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.4 times more Omega 3, 1.6 times more Omega 6, 2.5 times more Sugars and 5.5 times more Fructose than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Commercially Prepared Plain Chapati Bread as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Glucose and Sucrose in 100 g.