Comparing Nutrients in 100 calories Plain Chapati Bread VS Oranges with Peel

Weight per 100 calories

• Plain Chapati Bread: 33.7g
• Oranges with Peel: 159g

Plain Chapati Bread has 4.7 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Which food has more nutrients per 100 calories - Plain Chapati Bread or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.78% 0.044g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	19% 24.6g	130g per day for Men 19-50 years
Sugars	1.26% 0.92g	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	0.25% 0.18g	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	% 0.084g	NA	g per day for Men 19-50 years
Sucrose	% 0.098g	NA	g per day for Men 19-50 years
Fiber	4.34% 1.65g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	6.76% 3.8g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.3% 20.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.067mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.9% 0.2mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	11.4% 0.15mg	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	5.13% 20.5μg	12% 47.6μg	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	125% 113mg	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	1.98% 0.3mg	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	3.13% 31.3mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	9.43% 0.085mg	10% 0.09mg	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	12.7% 1mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	4.97% 21mg	5.3% 22.2mg	420mg per day for Men 19-50 years
Manganese	18.3% 0.42mg	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	8.85% 62mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.6mg	9.15% 311mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	9.2% 138mg	0.21% 3.17mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	1.6% 0.17mg	11mg per day for Men 19-50 years
Water	0.3% 11g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Plain Chapati Bread vs Oranges with Peel :

• Commercially Prepared Plain Chapati Bread has 2.9 times more Vitamin B3 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Raw Oranges with Peel have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.

Comparing minerals per 100 calories for Plain Chapati Bread vs Oranges with Peel :

• Commercially Prepared Plain Chapati Bread has 1.8 times more Phosphorus, 16.3 times more Selenium, 43.4 times more Sodium and 3 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 3.5 times more Calcium, 1.3 times more Iron, 3.5 times more Potassium and 11.8 times more Water than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Raw Oranges with Peel have similar amounts of Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Commercially Prepared Plain Chapati Bread has 5.3 times more Fat, 11.8 times more Saturated Fat, 1.8 times more Omega 3, 4.9 times more Omega 6 and 1.8 times more Protein than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.6 times more Carbohydrate and 4.3 times more Fiber than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Raw Oranges with Peel have similar amounts of Energy per 100 kcal.
• Both Commercially Prepared Plain Chapati Bread as well as Raw Oranges with Peel have insufficient amounts of Glucose and Sucrose in 100 kcal.