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Comparing Nutrients in 500 calories Plain Chapati BreadVS Oranges

Weight per 500 calories

Plain Chapati Bread
168g
Oranges
1064g

Plain Chapati Bread has 6.3 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Plain Chapati Bread or Oranges?

Macros Ratio

Protein Fat Carbs

Plain Chapati Bread
15%
23%
62%
Oranges
7%
2%
91%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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13%12.5g
Fat
1.3%1.28g
12.5 gvs1.28 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.3%3.3g
Saturated Fat
0.5%0.16g
3.3 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14%0.22g
Omega 3
4.65%0.074g
0.22 gvs0.074 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10%1.7g
Omega 6
1.13%0.19g
1.7 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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NA
Cholesterol
0%0mg
NA mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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60%78g
Carbohydrate
96%125g
78 gvs125 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.3%4.58g
Sugars
137%99g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.58 gvs99 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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1.25%0.91g
Fructose
NA
≤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]
0.91 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.42g
Glucose
NA
0.42 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.49g
Sucrose
NA
0.49 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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21.7%8.25g
Fiber
67%25.5g
8.25 gvs25.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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34%19g
Protein
18%10g
19 gvs10 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
13%117μg
RAE, retinol activity equivalents
NA μgvs117 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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77%0.93mg
Vitamin B1
77%0.93mg
Thiamine
0.93 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26%0.34mg
Vitamin B2
32.7%0.43mg
Riboflavin
0.34 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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71.3%11.4mg
Vitamin B3
18.8%3mg
Niacin, nicotinic acid, niacinamide
11.4 mgvs3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19.5%0.98mg
Vitamin B5
53%2.66mg
Pantothenic acid
0.98 mgvs2.66 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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35%0.45mg
Vitamin B6
49%0.64mg
Pyridoxine
0.45 mgvs0.64 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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25.7%103μg
Vitamin B9
79.8%319μg
Folates and Folic Acid
103 μgvs319 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
0%0μg
Cobalamin
NA μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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NA
Vitamin C
629%566mg
Ascorbic acid
NA mgvs566 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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9.88%1.5mg
Vitamin E
12.8%1.9mg
Tocopherols and Tocotrienols
1.5 mgvs1.9 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15.7%157mg
Calcium
42.6%426mg
157 mgvs426 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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47%0.42mg
Copper
53%0.48mg
0.42 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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63.3%5.07mg
Iron
13.3%1.06mg
5.07 mgvs1.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25%104mg
Magnesium
25.3%106mg
104 mgvs106 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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92%2.1mg
Manganese
11.6%0.27mg
2.1 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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44.3%310mg
Phosphorus
21.3%149mg
310 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13%448mg
Potassium
56.6%1926mg
448 mgvs1926 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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164%90μg
Selenium
9.67%5.3μg
90 μgvs5.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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46%689mg
Sodium
0%0mg
689 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24%2.64mg
Zinc
6.77%0.74mg
2.64 mgvs0.74 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.5%55.6g
Water
25%923g
55.6 gvs923 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Plain Chapati Bread vs Oranges:
Comparing minerals per 500 calories for Plain Chapati Bread vs Oranges:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: