Comparing Nutrients in 1 pound 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	41.8% 1211kcal	75.2% 2182kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	106% 103g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.68g	106% 34g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	34.6% 0.55g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	60% 10g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	233% 303g	130g per day for Men 19-50 years
Sugars	27% 19.5g	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	27.5% 10.4g	30% 11.3g	38g per day for Men 19-50 years
Protein	66.4% 37g	43.7% 24.5g	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	178% 2.14mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.4% 1.77mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	19.5% 0.25mg	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	126% 503μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	1.9% 0.045μg	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	6.65% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	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	49% 490mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	107% 0.96mg	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	172% 13.7mg	56.7% 4.54mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	75.5% 1.74mg	88.5% 2.04mg	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	61% 426mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	186% 103μg	NA	55μg per day for Men 19-50 years
Sodium	90% 1352mg	95% 1429mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	4.5% 166g	0.5% 18.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Bread, white, commercially prepared, low sodium, no salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• Bread, white, commercially prepared, low sodium, no salt has 8 times more Vitamin B1, 5.7 times more Vitamin B2, 8.4 times more Vitamin B3, 1.7 times more Vitamin B5, 12.3 times more Vitamin B9 and 3 times more Vitamin B12 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 have similar amounts of Vitamin B6 per 1 lb.
• 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 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Bread, white, commercially prepared, low sodium, no salt vs Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched:

• Bread, white, commercially prepared, low sodium, no salt has 4.3 times more Calcium and 3 times more Iron than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 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 have similar amounts of Manganese, Phosphorus, Potassium, Sodium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Bread, white, commercially prepared, low sodium, no salt has 1.5 times more Protein than Cookies, chocolate chip, commercially prepared, regular, higher fat, unenriched.
• While 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 have similar amounts of Fiber per 1 lb.
• 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 Cholesterol, Glucose and Sucrose in 1 lb.