Comparing Nutrients in 14 ounces Frozen Whole Wheat Chapati Bread VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Frozen Whole Wheat Chapati Bread	11%	28%	61%
Rice crackers	10%	11%	79%

Macro Nutrients

	Frozen Whole Wheat Chapati Bread	Rice crackers	Recommended Dietary Allowance
Energy	41% 1187kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	37.6% 36.5g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	0% 0g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	37% 6.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	252% 328g	130g per day for Men 19-50 years
Sugars	16% 11.6g	0% 0g	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	1.48% 1.07g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	101% 38.5g	0% 0g	38g per day for Men 19-50 years
Protein	55.6% 31g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Whole Wheat Chapati Bread	Rice crackers	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	149% 1.8mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	129% 6.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	169% 2.2mg	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	44.7% 179μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.6% 2.2mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Whole Wheat Chapati Bread	Rice crackers	Recommended Dietary Allowance
Calcium	14.3% 143mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	109% 8.73mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	147% 619mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	703% 16mg	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	89.6% 627mg	205% 1437mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	28.4% 964mg	3400mg per day for Men 19-50 years
Selenium	192% 106μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	55.6% 6.1mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.012% 0.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Whole Wheat Chapati Bread VS Rice crackers per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Whole Wheat Chapati Bread versus 14 oz of Rice crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Whole Wheat Chapati Bread vs Rice crackers:

• 14 ounces of Frozen Whole Wheat Chapati Bread have 1.8 times more Vitamin B2, 2 times more Vitamin B9 and 1.6 times more Vitamin K than Rice crackers.
• While 14 oz of Rice crackers contain 2.9 times more Vitamin B5, 2 times more Vitamin B6 and 2.3 times more Vitamin E than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Whole Wheat Chapati Bread and Rice crackers provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Rice crackers have insufficient amounts of Vitamin K
• Both Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Whole Wheat Chapati Bread vs Rice crackers:

• 14 ounces of Frozen Whole Wheat Chapati Bread have more Calcium, more Iron and 1.3 times more Sodium than Rice crackers.
• While 14 oz of Rice crackers contain 1.3 times more Copper, 2.8 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus and 1.4 times more Zinc than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• Both Frozen Whole Wheat Chapati Bread and Rice crackers contain similar levels of Potassium and Selenium per 14 ounces.
• 14 ounces of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Whole Wheat Chapati Bread have 1.8 times more Fat, more Saturated Fat, more Sugars and more Fiber than Rice crackers.
• While 14 oz of Rice crackers contain 1.4 times more Energy, 2 times more Omega 3, 2.2 times more Omega 6, 1.8 times more Carbohydrate and 1.3 times more Protein than Frozen Commercially Prepared Whole Wheat Chapati or Roti Bread.
• 14 ounces of Frozen Whole Wheat Chapati Bread provide inadequate amounts of Omega 3
• 14 ounces of Rice crackers provide inadequate amounts of Fiber