Comparing Nutrients in 1 kilogram Plain Chapati Bread VS Cookies, shortbread, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Plain Chapati Bread	15%	23%	62%
Cookies, shortbread, reduced fat	5%	28%	67%

Macro Nutrients

	Plain Chapati Bread	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Energy	102% 2970kcal	156% 4510kcal	2900kcal per day for Men 19-50 years
Fat	77% 74.5g	144% 140g	97g per day for Men 19-50 years
Saturated Fat	61% 19.5g	147% 47g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	312% 53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	357% 464g	585% 760g	130g per day for Men 19-50 years
Sugars	37.5% 27g	299% 217g	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	7.45% 5.4g	4.14% 3g	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	% 2.5g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 2.9g	% 210g	g per day for Men 19-50 years
Fiber	129% 49g	34.2% 13g	38g per day for Men 19-50 years
Protein	201% 113g	96% 53.7g	56g per day for Men 19-50 years

Vitamins

	Plain Chapati Bread	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	458% 5.5mg	294% 3.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	242% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	424% 67.8mg	205% 32.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	208% 2.7mg	54.6% 0.71mg	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	153% 610μg	203% 810μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	58.7% 8.8mg	163% 24.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	93% 930mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	280% 2.52mg	100% 0.9mg	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	376% 30mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	544% 12.5mg	171% 3.93mg	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	263% 1840mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	976% 537μg	113% 62μg	55μg per day for Men 19-50 years
Sodium	273% 4090mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	143% 15.7mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	8.9% 330g	0.97% 36g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Plain Chapati Bread vs Cookies, shortbread, reduced fat:

• Commercially Prepared Plain Chapati Bread has 1.6 times more Vitamin B1, 2.1 times more Vitamin B3, 1.8 times more Vitamin B5 and 3.8 times more Vitamin B6 than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 1.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 2.8 times more Vitamin E than Commercially Prepared Plain Chapati Bread.

Comparing minerals per 1 kilogram for Plain Chapati Bread vs Cookies, shortbread, reduced fat:

• Commercially Prepared Plain Chapati Bread has 7.2 times more Calcium, 2.8 times more Copper, 4.4 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 3 times more Potassium, 8.7 times more Selenium and 3.2 times more Zinc than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 1.4 times more Sodium than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Cookies, shortbread, reduced fat have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Commercially Prepared Plain Chapati Bread has 3.8 times more Fiber and 2.1 times more Protein than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 1.5 times more Energy, 1.9 times more Fat, 2.4 times more Saturated Fat, 1.3 times more Omega 3, 5.2 times more Omega 6, 1.6 times more Carbohydrate and 8 times more Sugars than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread as well as Cookies, shortbread, reduced fat have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.