Comparing Nutrients in 100 calories Bread, white, commercially prepared, low sodium, no salt VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched

Weight per 100 calories

• Bread, white, commercially prepared, low sodium, no salt: 37.5g
• Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched: 21g

Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have 1.8 times more energy per unit of mass than Bread, white, commercially prepared, low sodium, no salt, which is very high in comparison to other foods. Bread, white, commercially prepared, low sodium, no salt having high energy density.

Discover which food has more nutrients per 100 calories - Bread, white, commercially prepared, low sodium, no salt or Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched?

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	4%	41%	55%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	4.84% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	4.86% 1.55g	32g per day for Men 19-50 years
Omega 3	0.82% 0.013g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	2.75% 0.47g	17g per day for Men 19-50 years
Cholesterol	0.13% 0.37mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	10.7% 14g	130g per day for Men 19-50 years
Sugars	2.23% 1.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.27% 0.86g	1.37% 0.52g	38g per day for Men 19-50 years
Protein	5.5% 3.07g	2% 1.12g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	1.02% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.82% 0.13mg	0.96% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	0.61% 0.098mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.92% 0.15mg	0.95% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.84% 0.024mg	0.9% 0.012mg	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	10.4% 41.6μg	0.47% 1.87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.47% 0.011μg	0.087% 0.002μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.55% 0.082mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.97% 1.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	0.52% 5.2mg	1000mg per day for Men 19-50 years
Copper	5.24% 0.047mg	4.9% 0.044mg	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	14% 1.13mg	2.6% 0.21mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	1.53% 6.44mg	420mg per day for Men 19-50 years
Manganese	6.24% 0.14mg	4.06% 0.093mg	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	5.03% 35.2mg	3.2% 22.5mg	700mg per day for Men 19-50 years
Potassium	1.3% 44.6mg	0.83% 28mg	3400mg per day for Men 19-50 years
Selenium	15.4% 8.46μg	NA	55μg per day for Men 19-50 years
Sodium	7.44% 112mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	0.023% 0.85g	3700g per day for Men 19-50 years

Bread, White, Commercially Prepared, Low Sodium, No Salt VS Cookies, Chocolate Chip, Commercially Prepared, Regular, Higher Fat, Unenriched Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Bread, white, commercially prepared, low sodium, no salt or Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched?

Lets compare vitamin content per 100 calories of Bread, white, commercially prepared, low sodium, no salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 100 calories of Bread, white, commercially prepared, low sodium, no salt have 14.4 times more Vitamin B1, 10.2 times more Vitamin B2, 15.1 times more Vitamin B3, 3.1 times more Vitamin B5 and 22.2 times more Vitamin B9 than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• 100 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Bread, white, commercially prepared, low sodium, no salt as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Bread, white, commercially prepared, low sodium, no salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 100 calories of Bread, white, commercially prepared, low sodium, no salt have 7.8 times more Calcium, 5.5 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Sodium and 1.7 times more Zinc than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• Both Bread, white, commercially prepared, low sodium, no salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain similar levels of Copper per 100 calories.
• 100 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched lack sufficient amounts of Calcium, Magnesium and Zinc
• Both Bread, white, commercially prepared, low sodium, no salt as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Bread, white, commercially prepared, low sodium, no salt have 1.3 times more Carbohydrate, 1.7 times more Fiber and 2.7 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 100 kcal of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 3.5 times more Fat, 5.1 times more Saturated Fat and 1.8 times more Omega 6 than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched offer comparable quantities of Energy per 100 calories.
• 100 calories of Bread, white, commercially prepared, low sodium, no salt provide inadequate amounts of Omega 6
• 100 calories of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched provide inadequate amounts of Fiber
• Both Bread, white, commercially prepared, low sodium, no salt as well as Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched provide inadequate amounts of Omega 3 in 100 calories.