Comparing Nutrients in 14 ounces Multi-grain Bread VS 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	36.3% 1052kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	17.3% 16.8g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	43% 13.7g	32g per day for Men 19-50 years
Omega 3	51% 0.81g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	39% 6.6g	41.5% 7.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	226% 294g	130g per day for Men 19-50 years
Sugars	35% 25.4g	128% 92g	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	13.4% 9.72g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	77.3% 29.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	95% 53g	49% 27.4g	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	92% 1.1mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	100% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	86% 13.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	6.7% 0.087mg	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	74.4% 298μg	102% 409μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.27% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	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	9.8% 1.47mg	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	19.5% 23.4μg	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	41% 409mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	69.2% 0.62mg	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	124% 9.92mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	349% 8.04mg	73% 1.68mg	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	129% 905mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	27% 913mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	237% 131μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	101% 1512mg	88.6% 1330mg	1500mg per day for Men 19-50 years
Zinc	61.3% 6.75mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	3.96% 147g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Multi-grain Bread vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Multi-grain Bread has 12 times more Vitamin B6 and 3.1 times more Vitamin E than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12 and 4.2 times more Vitamin K than Multi-grain Bread.
• Both Multi-grain Bread and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both Multi-grain Bread as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Multi-grain Bread vs Cookies, animal crackers (includes arrowroot, tea biscuits):

• Multi-grain Bread has 2.4 times more Calcium, 1.8 times more Copper, 4.3 times more Magnesium, 4.8 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 4.7 times more Selenium and 2.7 times more Zinc than Cookies, animal crackers (includes arrowroot, tea biscuits).
• Both Multi-grain Bread and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Iron and Sodium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Multi-grain Bread has 2.1 times more Omega 3, 6.7 times more Fiber and 1.9 times more Protein than Cookies, animal crackers (includes arrowroot, tea biscuits).
• While Cookies, animal crackers (includes arrowroot, tea biscuits) contain 1.7 times more Energy, 3.3 times more Fat, 4 times more Saturated Fat, 1.7 times more Carbohydrate and 3.6 times more Sugars than Multi-grain Bread.
• Both Multi-grain Bread and Cookies, animal crackers (includes arrowroot, tea biscuits) have similar amounts of Omega 6 per 14 oz.
• Both Multi-grain Bread as well as Cookies, animal crackers (includes arrowroot, tea biscuits) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.