Comparing Nutrients in 300 calories Plain Chapati Bread VS Cookies, shortbread, reduced fat

Weight per 300 calories

• Plain Chapati Bread: 101g
• Cookies, shortbread, reduced fat: 66.5g

Cookies, shortbread, reduced fat have 1.5 times more energy per unit of mass than Commercially Prepared Plain Chapati Bread, which is very high in comparison to other foods. Plain Chapati Bread having high energy density.

Which food has more nutrients per 300 calories - Plain Chapati Bread or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.76% 7.53g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	9.76% 3.12g	32g per day for Men 19-50 years
Omega 3	8.33% 0.13g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6% 1.02g	20.8% 3.53g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	39% 50.5g	130g per day for Men 19-50 years
Sugars	3.8% 2.75g	20% 14.4g	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	0.75% 0.55g	0.28% 0.2g	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	% 0.25g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 14g	g per day for Men 19-50 years
Fiber	13% 4.95g	2.28% 0.86g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	6.38% 3.57g	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	46.3% 0.56mg	19.6% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.85mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	4.27% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	3.63% 0.047mg	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	15.4% 61.6μg	13.5% 54μg	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	5.93% 0.89mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.94% 2.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Chapati Bread	Cookies, shortbread, reduced fat	Recommended Dietary Allowance
Calcium	9.4% 94mg	0.86% 8.65mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.25mg	6.65% 0.06mg	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	38% 3.04mg	24.8% 2mg	8mg per day for Men 19-50 years
Magnesium	15% 62.6mg	2.2% 9.3mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	11.4% 0.26mg	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	26.6% 186mg	6.27% 44mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	1.72% 58.5mg	3400mg per day for Men 19-50 years
Selenium	99% 54.2μg	7.5% 4.12μg	55μg per day for Men 19-50 years
Sodium	27.5% 413mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	0.9% 33.3g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Plain Chapati Bread vs Cookies, shortbread, reduced fat:

• Commercially Prepared Plain Chapati Bread has 2.4 times more Vitamin B1, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5 and 5.8 times more Vitamin B6 than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 1.8 times more Vitamin E than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Cookies, shortbread, reduced fat have similar amounts of Vitamin B2 and Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Plain Chapati Bread vs Cookies, shortbread, reduced fat:

• Commercially Prepared Plain Chapati Bread has 10.9 times more Calcium, 4.3 times more Copper, 1.5 times more Iron, 6.7 times more Magnesium, 4.8 times more Manganese, 4.2 times more Phosphorus, 4.6 times more Potassium, 13.2 times more Selenium and 4.9 times more Zinc than Cookies, shortbread, reduced fat.
• Both Commercially Prepared Plain Chapati Bread and Cookies, shortbread, reduced fat have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Commercially Prepared Plain Chapati Bread has 1.2 times more Omega 3, 5.7 times more Fiber and 3.2 times more Protein than Cookies, shortbread, reduced fat.
• While Cookies, shortbread, reduced fat contain 1.6 times more Saturated Fat, 3.5 times more Omega 6 and 5.2 times more Sugars than Commercially Prepared Plain Chapati Bread.
• Both Commercially Prepared Plain Chapati Bread and Cookies, shortbread, reduced fat have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Commercially Prepared Plain Chapati Bread as well as Cookies, shortbread, reduced fat have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.