Comparing Nutrients in 100 calories Multi-grain Bread VS Cookies, animal crackers (includes arrowroot, tea biscuits)

Weight per 100 calories

• Multi-grain Bread: 37.7g
• Cookies, animal crackers (includes arrowroot, tea biscuits): 22.4g

Cookies, animal crackers (includes arrowroot, tea biscuits) have 1.7 times more energy per unit of mass than Multi-grain Bread, which is very high in comparison to other foods. Multi-grain Bread having high energy density.

Which food has more nutrients per 100 calories - Multi-grain Bread or Cookies, animal crackers (includes arrowroot, tea biscuits)?

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Cookies, animal crackers (includes arrowroot, tea biscuits)	6%	28%	66%

Macro Nutrients

	Multi-grain Bread	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	4.83% 0.077g	1.35% 0.022g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	2.34% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	3.33% 2.4g	7.2% 5.22g	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	1.28% 0.92g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.35% 2.8g	0.65% 0.25g	38g per day for Men 19-50 years
Protein	9% 5.04g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.77% 0.11mg	6.54% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.049mg	5.62% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.53% 1.53mg	4.86% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.54% 0.13mg	1.7% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	0.38% 0.005mg	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	7.08% 28.3μg	5.77% 23μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.47% 0.011μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.042% 0.038mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	0.18% 0.027mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.44% 0.53μg	1.1% 1.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Cookies, animal crackers (includes arrowroot, tea biscuits)	Recommended Dietary Allowance
Calcium	3.9% 39mg	0.96% 9.64mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	3.9% 0.035mg	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	11.8% 0.94mg	7.7% 0.62mg	8mg per day for Men 19-50 years
Magnesium	7% 29.4mg	0.96% 4.04mg	420mg per day for Men 19-50 years
Manganese	33.2% 0.76mg	4.12% 0.095mg	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	12.3% 86mg	3.65% 25.6mg	700mg per day for Men 19-50 years
Potassium	2.55% 86.8mg	0.66% 22.4mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	2.85% 1.57μg	55μg per day for Men 19-50 years
Sodium	9.6% 144mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	5.83% 0.64mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.024% 0.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Multi-grain Bread vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Multi-grain Bread has 1.3 times more Vitamin B1, 2 times more Vitamin B3, 1.5 times more Vitamin B5, 20.1 times more Vitamin B6 and 1.2 times more Vitamin B9 than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.5 times more Vitamin B2 and 2.5 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain Bread as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Multi-grain Bread vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Multi-grain Bread has 4 times more Calcium, 3 times more Copper, 1.5 times more Iron, 7.3 times more Magnesium, 8.1 times more Manganese, 3.4 times more Phosphorus, 3.9 times more Potassium, 7.9 times more Selenium, 1.9 times more Sodium and 4.5 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).

Comparison of macro-nutrients per 100 calories:

• Multi-grain Bread has 3.6 times more Omega 3, 1.6 times more Omega 6, 11.3 times more Fiber and 3.3 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.9 times more Fat, 2.4 times more Saturated Fat and 2.2 times more Sugars than Multi-grain Bread.
• Both Multi-grain Bread and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Multi-grain Bread as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.