Need to know how many calories in 3 rotis are? Get nutritional information on 3 rotis here.
Nutrition in 3 roti compared with male and female Dietary Reference Intake (DRI)
Serving size: 3 rotis made with 100 gm whole wheat flour (33 gm each)
Calories in 3 roti
Calories in 3 roti are 320.01 kCal, as much as 16.00 % of male DRI of 2000 kCal. Further, it can attain 21.33 % of female DRI of 1500 kCal.
a. Protein forms 13.21 % of the calories
b. Carbs form 80.20 % of the calories in 3 roti.
c. Fats form 4.30 % of the calories.
Macros in 3 roti
a. Protein in 3 roti is 10.57 grams, which is 14.09 % of male DRI of 75 grams. Further, it can complete 18.79 % of female DRI of 56.25 grams. To clarify, protein DRI is set at 15% of calories.
b. Carbs in 3 roti are 64.16 grams, therefore, is 23.33 % of male DRI of 275 grams. Thus, it can achieve 31.11 % of female DRI of 206.25 grams. In general, the carbohydrates DRI is set at 55% of calories.
c. Fats in 3 roti are 1.53 grams, notably 2.29 % of male DRI of 66.67 grams. As a result, a woman gets 3.06 % of female DRI of 50.00 grams. Fats DRI is 30% of calories.
d. The fibre in 3 roti is 11.36 gram, thus is 29.89 % of male DRI of 38 gram. On the other hand, females get 45.44 % of female DRI of 25 grams.
e. Soluble Fibre is 1.63 gm, which is 16.30 % of male DRI of 10 gm. Additionally, females will get 16.53 % of female DRI of 9.86 gm.
f. Total Free Sugar is 1.80 gm, which is not only 3.00 % of male DRI of 60 gm but also 3.60 % of female DRI of 50 gm.
Vitamins in 3 roti
a. Vitamin A – 0.22 micrograms, as much as 0.02 % of male DRI of 900 micrograms. Furthermore, women can get 0.03 % of female DRI of 700 micrograms.
b. Thiamine (Vitamin B1) – 0.42 mg, which is 35.00 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 38.18 % of female DRI of 1.1 mg.
c. Riboflavin (Vitamin B2) – 0.15 mg, therefore, is 11.54 % of male DRI of 1.3 mg. Besides, women also get 13.64 % of female DRI of 1.1 mg.
d. Niacin (Vitamin B3) – 2.37 mg, notably 14.81 % male DRI of 16 mg and 16.93 % female DRI of 14 mg.
e. Pyridoxine (Vitamin B6) – 0.25 mg, thus is 19.23 % of DRI of 1.3 mg for males & females.
f. Biotin (Vitamin B7) – 0.76 micrograms, therefore, is 2.53 % of DRI of 30 micrograms for males & females.
g. Total Folate (Vitamin B9) – 29.22 micrograms, as much as 7.31 % of DRI of 400 micrograms for males & females.
h. Cobalamin (Vitamin B12) – 0.00 micrograms, which is 0.00 % of DRI of 2.4 micrograms for males & females
i. L-ascorbic acid (Vitamin C) – 0.00 mg, therefore, is 0.00 % of male DRI of 90 mg. Further, it is 0.00 % of female DRI of 75 mg.
j. Calciferol (Vitamin D) – 13.43 micrograms, notably 268.60 % of DRI of 5 micrograms for males & females.
k. Alpha-tocopherol (Vitamin E) – 0.26 mg, thus is 1.73 % of DRI of 15 mg for males & females.
l. Vitamin K – 1.50 micrograms, as much as 1.25 % of male DRI of 120 micrograms and 1.67 % of female DRI of 90 micrograms.
Minerals in 3 roti
a. Calcium – 30.94 mg, which is 3.09 % of DRI of 1000 mg for males & females.
b. Phosphorus – 314.97 mg, therefore, is 45.00 % of DRI of 700 mg for males & females.
c. Iron – 4.10 mg, notably 51.25 % male DRI of 8 mg and 22.78 % female DRI of 18 mg.
d. Magnesium – 124.99 mg, thus is 31.25 % of male DRI of 400 mg and 40.32 % of female DRI of 310 mg.
e. Copper – 479.95 micrograms, as much as 53.33 % of DRI of 900 micrograms for males & females.
f. Manganese – 2.98 mg, which is 129.57 % of male DRI of 2.3 mg and 165.56 % of female DRI of 1.8 mg.
g. Molybdenum – 0.02 micrograms, therefore, is 0.04 % of DRI of 45 micrograms for males & females.
h. Zinc – 2.85 mg, notably 25.91 % of male DRI of 11 mg. At the same time, women get 35.63 % of female DRI of 8 mg.
i. Chromium – 6.00 micrograms, thus is 17.14 % of male DRI of 35 micrograms. Besides, women too get 24.00 % of female DRI of 25 micrograms.
j. Selenium – 53.11 micrograms, as much as 96.56 % of DRI of 55 micrograms for males & females.
k. Cholesterol – 0.00 mg,
l. Potassium – 310.97 mg, as much as 6.62 % of DRI of 4700 mg for males & females.
m. Sodium – 2.04 mg, which is 0.14 % of DRI of 1500 mg for males & females.
n. Omega 3 – 44.93 mg, therefore, is 7.49 % of DRI of 600 mg for males & females,
o. Omega 6 – 696.93 mg, not only 116.16 % of DRI of 600 mg for males & females.
Disclaimer
Values of DRI are for a healthy adult. Nutrition plus energy requirement may change as per physical activity, gender and age. Nutritional values of 3 roti are from IFCT, approximate and subject to variance.
Conclusion
Eating 3 rotis a day can give you 320 kcal, 14-19% of your day’s protein and 30 to 45% of your day’s fibre. You can manage your diet plan by considering gluten-free rotis if you are allergic to wheat.
