Comparing Nutrients in 14 ounces Bread, white, commercially prepared, low sodium, no salt VS 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	36.5% 1060kcal	66% 1909kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	93% 29.7g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	30.3% 0.48g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	52.4% 8.9g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	204% 265g	130g per day for Men 19-50 years
Sugars	23.6% 17g	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	24% 9.13g	26% 9.92g	38g per day for Men 19-50 years
Protein	58% 32.5g	38.3% 21.4g	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	156% 1.87mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.8mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	17% 0.22mg	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	110% 441μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	1.65% 0.04μg	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	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	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	43% 429mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	93% 0.84mg	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	150% 12mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	77.5% 1.8mg	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	53.3% 373mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	15.8% 536mg	3400mg per day for Men 19-50 years
Selenium	163% 89.7μg	NA	55μg per day for Men 19-50 years
Sodium	79% 1183mg	83.3% 1250mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, low sodium, no salt VS Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Bread, white, commercially prepared, low sodium, no salt versus 14 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Bread, white, commercially prepared, low sodium, no salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 14 ounces of Bread, white, commercially prepared, low sodium, no salt have 8 times more Vitamin B1, 5.7 times more Vitamin B2, 8.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 12.3 times more Vitamin B9 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 provide similar amounts of Vitamin B6 per 14 ounces.
• 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 B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Bread, white, commercially prepared, low sodium, no salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• 14 ounces of Bread, white, commercially prepared, low sodium, no salt have 4.3 times more Calcium and 3 times more Iron than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 14 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 1.7 times more Copper and 1.3 times more Magnesium 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 contain similar levels of Manganese, Phosphorus, Potassium, Sodium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Bread, white, commercially prepared, low sodium, no salt have 1.5 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 14 oz of Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched contain 1.8 times more Energy, 6.3 times more Fat, 9.2 times more Saturated Fat, 3.5 times more Omega 3, 3.2 times more Omega 6 and 1.3 times more Carbohydrate 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 Fiber per 14 ounces.