Comparing Nutrients in 14 ounces Plain Chapati Bread VS Cookies, sugar wafer, chocolate-covered

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Cookies, sugar wafer, chocolate-covered	3%	47%	50%

Macro Nutrients

	Plain Chapati Bread	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Energy	40.6% 1179kcal	72% 2088kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	24.2% 7.75g	214% 68.4g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	71.7% 1.15g	1.6g per day for Men 19-50 years
Omega 6	23.7% 4.02g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 184g	201% 262g	130g per day for Men 19-50 years
Sugars	15% 10.8g	283% 205g	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	2.96% 2.14g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 1.15g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	79.7% 44.7g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	182% 2.2mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	16% 2.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.4% 1.07mg	14.7% 0.19mg	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	60.5% 242μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	57% 8.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Cookies, sugar wafer, chocolate-covered	Recommended Dietary Allowance
Calcium	37% 369mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	117% 1.05mg	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	149% 12mg	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	216% 4.97mg	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	104% 730mg	66.3% 464mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	36.3% 1234mg	3400mg per day for Men 19-50 years
Selenium	388% 213μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	108% 1623mg	36.5% 548mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.19% 6.87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Plain Chapati Bread vs Cookies, sugar wafer, chocolate-covered:

• Commercially Prepared Plain Chapati Bread has 5.9 times more Vitamin B1, 10.6 times more Vitamin B3, 5.6 times more Vitamin B6 and 4.1 times more Vitamin B9 than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 2.5 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Cookies, sugar wafer, chocolate-covered have similar amounts of Vitamin B2 per 14 oz.

Comparing minerals per 14 ounces for Plain Chapati Bread vs Cookies, sugar wafer, chocolate-covered:

• Commercially Prepared Plain Chapati Bread has more Calcium, 2.4 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus, 9.9 times more Selenium, 3 times more Sodium and 2.6 times more Zinc than Cookies, sugar wafer, chocolate-covered.
• Both Commercially Prepared Plain Chapati Bread and Cookies, sugar wafer, chocolate-covered have similar amounts of Copper and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Commercially Prepared Plain Chapati Bread has 1.4 times more Fiber and 3.3 times more Protein than Cookies, sugar wafer, chocolate-covered.
• While Cookies, sugar wafer, chocolate-covered contain 1.8 times more Energy, 3.7 times more Fat, 8.8 times more Saturated Fat, 2.2 times more Omega 3, 3.8 times more Omega 6, 1.4 times more Carbohydrate and 19 times more Sugars than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread as well as Cookies, sugar wafer, chocolate-covered have insufficient amounts of Glucose and Sucrose in 14 oz.